Workout Description

Why This Workout Is Easy

Short, single-machine sprint with no technical complexity or external load. The movement is straightforward and joint-friendly, and the total work lasts under five minutes for most. The challenge is producing high power without blowing up early. Intensity feels high, but volume, skill, and loading are minimal, so it’s accessible and easily scaled by distance or time.

Benchmark Times for Ski 500m

• Elite: <1:30
• Advanced: 2:00-2:15
• Intermediate: 2:30-2:45
• Beginner: >4:00

Training Focus

This workout develops the following fitness attributes:

• Speed (9/10): A true sprint. Quick acceleration and efficient stroke cycling matter, with a strong finish over the last 100 meters.
• Power (7/10): High power per stroke is key. Efficient hip drive and lat engagement produce better splits without relying solely on cadence.
• Endurance (6/10): Cardio-focused effort lasting 90–240 seconds. Heart rate spikes quickly and stays high; breathing rhythm and aerobic capacity help maintain pace without fading late.
• Stamina (3/10): Upper body and trunk repeat strong pulls for 30–50 strokes. Lats, triceps, and posterior chain endurance can limit pace as fatigue accumulates.
• Strength (1/10): No maximal loads used. General strength supports force per stroke, but it’s not the primary limiter for completion.
• Flexibility (1/10): Requires basic ranges: overhead reach and hip hinge. More mobility can lengthen the stroke, but extreme flexibility isn’t necessary.

Scaling Options

Scale to: 300–400m SkiErg • 500m Row if no SkiErg • 90–120 sec max calories on Ski/Row/Bike

Scaling Explanation

These keep the short, high-power sprint stimulus within roughly 1.5–3 minutes, regardless of experience or available equipment.

Intended Stimulus

Fast and intense. Accelerate with 10–15 strong strokes, settle quickly to a hard but sustainable split, and hold. Expect legs, lats, and midline to burn with heavy breathing, then finish with an aggressive last 100 meters. Aim to avoid a big fade and close with a slight negative split.

Coach Insight

Pace it by opening hard for 10–15 strokes, then settle at target split within 2 seconds and hold. Kick the final 100m. The one tip: long, strong strokes—hips down and back, lats locked in. Don’t just spin the handles. Avoid a fly-and-die start, damper set too high, or short choppy pulls. Breathe every stroke and keep heels grounded.

Benchmark Notes

Times are in seconds from slowest (L1) to fastest (L9). Beginners may land around 3–4 minutes, intermediates 2:15–2:45, and advanced 1:35–2:00. Use consistent setup (damper, handle height) and a comparable warm-up when retesting to track improvements accurately.

Modality Profile

One monostructural movement only—the SkiErg. There are no gymnastics or external loading components, so all work is cyclical cardio. Technique affects efficiency and power, but the modality classification remains exclusively monostructural.

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