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Concept2 SkiErg User Manual

Concept2 SkiErg
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9
1210
The Third Ski
1. Warm up easily for 5 minutes, thinking about good technique, then stretch.
2. Ski steadily for 10 minutes at a comfortable pace.
3. Ski easily for 3-5 minutes.
4. Repeat Step 2.
5. Ski easily for 3-5 minutes for a cool-down. Stretch.
The Fourth Ski
1. Warm up easily for 5 minutes, thinking about good technique, then stretch.
2. Ski steadily for 4 minutes at a moderately intense pace. You should be feeling quite tired by the
end of this work interval.
3. Ski easily for 3 minutes to rest.
4. Repeat Steps 2 and 3 three to four more times for a total of 3–4 four-minute intervals.
5. Ski easily for 3–5 minutes for a cool-down. Stretch.
The Fifth 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 1:40 of moderately intense skiing with 20 seconds of very
easy skiing. Cadence can be anywhere between 30 and 45 spm.
4. Ski easily for 2 minutes
5. Repeat Steps 3 and 4 two more times for a total of 15 minutes of these “short-rest” intervals.
6. Ski easily for 3–5 minutes for a cool-down. Stretch.
TRAINING

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Concept2 SkiErg Specifications

General IconGeneral
Resistance TypeAir resistance
MonitorPM5
Drive MechanismHigh-strength cords
Power Requirements2 D cell batteries
Maximum User Weight227 kg (500 lb)
ConstructionSteel and aluminum
StorageCan be stored upright
Display MetricsTime, distance, pace, calories, watts, stroke rate
Space Recommended for Use61 cm x 122 cm (24 in x 48 in)
Warranty2-year limited warranty

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