Workout Description

Why This Workout Is Medium

A single-modality time trial with low skill and no external loading, but a challenging 7–12 minute engine test for most athletes. The demand is sustained aerobic power and mental pacing rather than technical complexity. It’s accessible to all levels yet punishing if mispaced, placing it solidly in the medium difficulty range.

Benchmark Times for Ski 2000m

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): Pure engine piece: 7–15 minutes of continuous work taxes aerobic capacity and pacing control. It starts manageable but becomes uncomfortable late if you mispace, rewarding athletes who can hold consistent splits under mounting fatigue.
• Speed (6/10): Speed is about managing split and stroke rate. There are no transitions, but precise pacing and small rate changes across each 500 m allow a controlled negative split without blowing up.
• Stamina (6/10): Upper body, legs, and core must repeat effective strokes for ~300–400 pulls. Overgripping and early arm pull tax the lats and forearms, while the legs must sustain strong drives through four 500 m segments.
• Power (4/10): Each stroke should be crisp: leg drive into hip snap and arm finish. The emphasis is sustainable watts over time rather than single explosive efforts, blending repeatable power with aerobic control.
• Flexibility (1/10): Basic hinge and tall, extended pull positions only. Some shoulder and thoracic mobility help lengthen the stroke, but there are no demanding end-range positions or complex mobility requirements.
• Strength (1/10): No maximal force demands; resistance is self-governed by stroke power and damper. Strength helps maintain force per stroke, but insufficient pacing and technique—not absolute strength—are the common limiters.

Scaling Options

Scale to: 1500 m SkiErg • 2000 m Row • 4 km BikeErg

Scaling Explanation

These options preserve the single-modality aerobic stimulus while adjusting distance or modality to match available equipment and current capacity.

Intended Stimulus

A focused, uncomfortable aerobic time trial. Settle into a sustainable split early, then gradually tighten the screws each 500 m. It should feel controlled for the first minute, challenging by 1000 m, and decisively tough over the final 600 m. Aim for an even or slight negative split, not a fly-and-die sprint.

Coach Insight

Pace the first 10–15 strokes to settle just slower than goal split, then hold. Nudge the pace slightly faster each 500 m. The one tip: Don’t sprint the first 250 m—save your kick for the last 400–600 m. Avoid: high damper settings, early arm pull, and erratic stroke rates that spike heart rate.

Benchmark Notes

These times represent finish times from beginner to elite. Start by aiming to hold a sustainable 500 m split and try to slightly negative split each 500 m. If you’re over 12 minutes, focus on pacing and technique. Under 9 minutes indicates strong aerobic power and efficient stroke mechanics.

Modality Profile

This is 100% monostructural cardio with a SkiErg only—no gymnastics or external loading. The entire effort is directed at sustained, rhythmic work capacity and pacing control without complexity from transitions or mixed modalities.

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