SkiErg World Sprints Training Program

Here’s a training program designed to get you ready for the SkiErg World Sprints 1000 meter challenge. Josh and Ben, skiers and members of the Concept2 Customer Service team, used this program last year to prepare. The program requires just two workouts per week on the SkiErg, preferably not on back-to-back days, and assumes that you are getting exercise on 3–4 other days per week—whether rowing, biking, running or another choice.

The strategy of this progressive interval-based program is to shorten the rest time each week in Workout 1 and lengthen the work distance each week for Workout 2.

Before you start the program: Establish your starting point by skiing 500m as hard as you can. Record your time! This is your benchmark pace.

Week 1

• Workout 1: 5x250m with 1 minute rest. Aim for benchmark pace or as close as possible. (Each 250m should stay fairly consistent. Don’t blow up on the first one.)
• Workout 2: 2x500m with 3 minutes rest. Aim for benchmark pace.

Week 2

• Workout 1: 5x250m with 50 seconds rest. Aim for at benchmark pace or as close
  as possible.
• Workout 2: 2x600m with 3 minutes rest at benchmark pace.

Week 3

• Workout 1: 5x250m with 40 seconds rest. Aim for benchmark pace or as close
  as possible.
• Workout 2: 2x700m with 3 minutes rest. Aim for benchmark pace.

Week 4

• Workout 1: 5x250m with 30 seconds rest. Aim for benchmark pace or as close
  as possible.
• Workout 2: 2x800m with 3 minutes rest at benchmark pace.

Week 5

• Workout 1: 5x250m with 20 seconds rest. Aim for benchmark pace or as close
  as possible.
• Workout 2: 2x900m with 3 minutes rest. Aim for benchmark pace.

Week 6

• Workout 1: 5x250m with 10 seconds rest. Aim for benchmark pace or as close
  as possible.
• Workout 2: Test: 1000m for time!