Workout Description

Why This Workout Is Easy

This is a single, very short monostructural sprint with minimal skill and no external load. While the intensity can be extremely high for a few seconds, the movement complexity, total volume, and duration are very low. Most athletes will finish well under 30 seconds, making it accessible and safe to attempt at near-max effort with brief setup.

Benchmark Times for Ski 100m

• Elite: <0:18
• Advanced: 0:20-0:22
• Intermediate: 0:24-0:27
• Beginner: >0:40

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): This is a short, all-out sprint. High stroke rate, fast transitions from catch to finish, and minimal recovery time between strokes define successful efforts. Top times come from fast, controlled cycling without overreaching the pull.
• Power (9/10): Explosive hip drive and aggressive lat pull are the keys. Performance hinges on generating high force quickly and transferring it efficiently through the handle with minimal energy leaks and a crisp, snappy finish each stroke.
• Endurance (3/10): Very short time domain with a high heart rate spike. Primarily anaerobic power with minimal aerobic contribution, so the ‘engine’ isn’t the limiter for long. Breath increases sharply, but effort is not sustained long enough to build deep endurance.
• Stamina (2/10): Minimal muscular endurance demand due to extremely low volume. The lats, triceps, and core work hard briefly, but fatigue is acute rather than sustained. It’s about one sharp burst rather than repeated sets or long sets of contractions.
• Strength (1/10): No external load and no maximal force requirement. Some whole-body tension and bracing help transfer power, but absolute strength is not the performance driver here compared to technique, power output, and speed of contraction.
• Flexibility (1/10): Requires only basic ranges of motion: overhead reach to initiate the pull and a slight hip hinge. No extreme mobility or contortion is needed. Comfortable overhead and midline positions suffice when technique is efficient.

Scaling Options

Scale to: 75 m SkiErg • 50 m SkiErg • 20-second max-cal SkiErg

Scaling Explanation

These options preserve the short, all-out sprint stimulus on the SkiErg while adjusting volume or using a time-based target to match ability and maintain intensity.

Intended Stimulus

Fast and violent sprint. You should feel an immediate surge of effort, with legs, hips, lats, and core firing hard. Breathing will spike quickly, but the piece ends before deep cardio fatigue sets in. Expect a sharp burn and a need to stay braced and precise while moving the handle fast without wasting motion.

Coach Insight

Treat it like a 60–90 meter acceleration, then hold on. Two or three hard strokes to get the flywheel moving, then settle into quick, short, powerful pulls with a fast recovery. Big tip: Drive with hips first, then arms; finish at the pockets and snap back to the catch quickly. Avoid yanking with arms, over-dampering, or leaning back excessively. Don’t let the recovery get lazy.

Benchmark Notes

Times are total seconds to complete 100 meters. Beginners will likely land between 30–40 seconds, developing rhythm and power. Intermediate athletes aim for mid-20s. Advanced athletes should break into low 20s, and elites can push sub-20 seconds with strong hip drive, high stroke rate, and efficient recovery.

Modality Profile

This workout is purely monostructural: just the SkiErg for a very short burst. There is no gymnastics or weightlifting component. All performance factors come from cardio-machine technique, power application, and the ability to accelerate and maintain a high stroke rate for seconds.

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