Workout Description

Why This Workout Is Hard

Low technical complexity but a prolonged, sustained effort. Most athletes will spend 20–30 minutes at an uncomfortable but steady aerobic pace with persistent upper-body and core fatigue. The single-modality nature reduces skill barriers, yet the duration and mental grind elevate difficulty beyond typical mixed-mode benchmarks.

Benchmark Times for Ski 5000m

• Elite: <18:30
• Advanced: 19:30-20:30
• Intermediate: 21:30-23:00
• Beginner: >31:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): A continuous 18–30 minute aerobic effort emphasizing heart, lungs, and pacing discipline. The goal is steady-state output with small, deliberate surges late, not repeated sprints.
• Stamina (7/10): Sustained pulling through lats, triceps, posterior chain, and midline. Accumulated fatigue in forearms and shoulders requires consistent, repeatable strokes without degradation.
• Speed (5/10): Cycle speed is steady rather than sprinty. Success depends on holding consistent splits with a controlled, sustainable cadence.
• Power (2/10): Moderate drive on each stroke, but explosive output isn’t the focus. The priority is economy and smooth rhythm over peak wattage.
• Strength (1/10): No maximal force demands; resistance is moderate and consistent. Strength contributes minimally compared to cardio and stamina.
• Flexibility (1/10): Basic hinge and overhead reach postures only. No advanced mobility is required beyond comfortable range for efficient stroke length.

Scaling Options

Scale to: 4000m SkiErg • 3000m SkiErg • 20-minute max-distance SkiErg

Scaling Explanation

Reducing distance or capping by time preserves the steady monostructural stimulus and pacing practice while fitting within the intended timeframe.

Intended Stimulus

A steady cardio grind just below redline. You should feel controlled early, settle into a sustainable split, and build pressure in the final 1500–1000 meters. Breathing and rhythm matter most. Expect accumulating arm, back, and core fatigue, but avoid blow-ups by resisting early surges and finishing with a strong negative split.

Coach Insight

Open at a pace you could hold for 30 minutes; it should feel almost too easy for the first 1000m. Then lock it in. One tip: Breathe with the stroke—exhale on the drive, inhale on the recovery—to keep heart rate controlled. Common mistakes: flying out too hot, cranking the damper too high, overpulling with arms, and rounding the back. Stay long and patient.

Benchmark Notes

Times range from beginners around 31 minutes to elite athletes under 19 minutes. Aim to hold an even split you can maintain for each 500m. If you’re between levels, pick a target in the middle and try to negative split the final 1000m.

Modality Profile

This is a pure monostructural test on the SkiErg. No gymnastics or external loading is involved. All demand centers on cardiovascular capacity, breathing control, and stroke efficiency over a sustained distance.

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