Concept2 SkiErg User Manual

8
1210
TRAINING
General Suggestions
Training Log: Start a training log if you do not already have one. You can set up a free online log at
concept2.com/logbook, or start your own spreadsheet. It is rewarding to monitor your progress.
WarmUpandStretch:Skieasilyforatleast5minutestowarmup,thenstretchforafewminutes
before continuing with your workout. Stretch again after your workout.
Getting Started: Workouts for New Skiers
Resist the temptation to ski for 30 minutes the first time you try the SkiErg. We recommend starting
with a series of short bouts of skiing, with breaks in between, taking care to master proper technique
from the start.
Your First SkiErg Workout
1. Beginwithaminuteortwoofeasyskiingtolearnthetechnique.Keepthecadencebetween
25and30spm(slowerifyouprefer).Followthetechniquestepsasshownonpage3,or
check out the technique video at concept2.com/ski.
2. Ski steadily and easily for 3 minutes at a cadence between 30 and 35 spm. Continue to think
aboutgoodtechniquewhilealsosettlingintoacomfortablerhythm.Keepaneyeonthe
PerformanceMonitor,whichwillshowyouhowhardyouarepullingoneachstroke,howmany
meters(orwattsorcalories)youhaveskied,howlongyouhavebeenskiing,yourcadenceand,
if you are connected via a HR monitor, your heart rate.
3. Takeabreakforseveralminutes.TrypushingtheandbuttonsonthePM
to see what is offered. Walk around, stretch, etc.
4. Ski easily again for 3-5 minutes. Depending on what is comfortable for you, your cadence may
be anywhere between 30 and 45 spm.
5. Rest again for 1-2 minutes.
6. Repeat Step 4 once more; twice more if you’re feeling really good.
The Second Ski
1. Warm up easily for 5 minutes, thinking about good technique, then stretch.
2. Ski steadily a little harder for 2 minutes.
3. For the next five minutes, alternate 30 seconds of moderate skiing with 30 seconds of very
easy skiing. Cadence can be anywhere between 30 and 45 spm.
4. Ski easily for 2 minutes.
5. Repeat Step 3.
6. Ski easily for 3-5 minutes for a cool-down. Stretch.

Concept2 SkiErg Specifications

General

Resistance Type	Air resistance
Monitor	PM5
Drive Mechanism	High-strength cords
Power Requirements	2 D cell batteries
Maximum User Weight	227 kg (500 lb)
Construction	Steel and aluminum
Storage	Can be stored upright
Display Metrics	Time, distance, pace, calories, watts, stroke rate
Space Recommended for Use	61 cm x 122 cm (24 in x 48 in)
Warranty	2-year limited warranty