Concept2 SkiEnerg - Benchmark Pieces; Using Workout Data to Get Faster and Fitter

10
TRAINING
Benchmark Pieces
Choose from the following suggested benchmark pieces and do them non-stop as hard as you can.
Record your meters and time skied for these pieces. You should repeat these benchmark pieces
periodically, every month or so, to see how you are progressing. You can also enter them in the
Concept2 Online Ranking.
• Sprintbenchmark:500meters
• Aerobicbenchmark:2000meters
• Endurancebenchmark:5000metersor30minutes
Using Workout Data to Get Faster and Fitter
TheConcept2SkiErgusesthesamePerformanceMonitorthathasbeenhelpingrowerstrain
formanyyears.ThePMisapowerfultrainingpartnerbecauseitisaccurate,repeatableand
self-calibrating.HereareseveralwaystousethePMtoimproveyourtnessandyourskiing
performance.
Longitudinal Testing
To measure your progress over time, repeat one or more tests on the SkiErg every month or
two.Keepeverythingthesame(timeordistanceoftest,dampersetting,etc.)sothatany
differencesmeasuredwillreectdifferencesinyourconditioning.
Testing Across a Range of Distance/Time
To assess your relative conditioning over different distances, perform a series of SkiErg tests
from 100 meters to 10 kilometers. To assess your relative conditioning over different times,
perform a series of SkiErg test from 4 minutes to 30 minutes.
Speed Efficiency Testing
Performthesametestpieceatarangeofdampersettingstodetermineyourstrengthsand
weaknesses in application of power. For skiers, this will determine your effectiveness at
differentskiingspeeds:fastconditionsvs.slowconditions,uphillvs.at,etc.