SkiErg Workout Guide

By the Watta Team · Updated 9 October 2026

The Concept2 SkiErg is a powerful full-body training tool that complements rowing erg work. Whether you use it for cross-country ski training, CrossFit, HYROX, or general conditioning, this guide covers technique, workouts, and how to incorporate the SkiErg into your programme.

SkiErg Fundamentals

The SkiErg simulates the double-pole motion of cross-country skiing. Unlike the rower, which is primarily leg-driven, the SkiErg emphasises the upper body, core, and hip hinge. Stand facing the machine, reach up to grab the handles, and pull down through a hip hinge while driving your arms past your hips. The movement is: reach up, crunch down, extend. Power comes from your core and lats, not your arms.

Common Technique Mistakes

The most common SkiErg mistakes are: pulling with straight arms (bend at the elbow), not hinging at the hips (reduces power by 40%), standing too far from the machine (inconsistent catch), and going too fast on the recovery (rushing the reach back up). The SkiErg recovery should feel like a controlled rise, not a flail. Rhythm is crucial — erratic stroke timing wastes energy.

SkiErg Workouts

For conditioning: 3 x 5:00 at moderate effort with 2:00 rest. For intervals: 8 x 250m at max effort with 1:00 rest. For endurance: 20 minutes continuous at a sustainable pace. For HYROX prep: alternate 1000m SkiErg with 1km run for 4 rounds. The SkiErg PM5 displays the same metrics as the rower — split, distance, stroke rate, calories — so pacing strategies translate directly.

Cross-Training with Rowing

The SkiErg is the perfect complement to rowing because it emphasises the upper body and core while the rower emphasises the legs. Alternating rowing and skiing sessions reduces repetitive strain risk and creates more balanced fitness. A typical week might include 3 rowing sessions and 2 SkiErg sessions. Many athletes find that SkiErg work improves their rowing finish power.

Choosing an app?

Which app should you use with your Concept2? →

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Workout Plan

Interval	Target Split	Rest	Notes
8 x 250m	Max effort	1:00	Sprint intervals
3 x 5:00	Moderate	2:00	Conditioning
20 min continuous	Easy-moderate	-	Endurance base
4 x (1000m ski + 1km run)	Race pace	2:00	HYROX simulation

Tips

+The SkiErg should feel like a crunch, not an arm pull. Drive with your core.
+Keep a slight bend in your knees throughout — locked knees reduce power.
+Damper setting of 5-7 works for most athletes on the SkiErg.
+Track your SkiErg sessions in Watta alongside rowing for complete training data.
+Use the SkiErg for active recovery between hard rowing days — it is low-impact on the legs.

Frequently Asked Questions

Is the SkiErg good for rowing cross-training?

Excellent. It develops the lats, core, and hip hinge — all crucial for rowing — while giving the legs a break from the erg. Many rowing programmes include SkiErg work for this reason.

What is a good 500m SkiErg time?

For men: sub-1:30 is competitive, sub-1:20 is elite. For women: sub-1:45 is competitive, sub-1:35 is elite. SkiErg times are generally slower than rowing times for the same distance due to less leg contribution.

Can I use the SkiErg seated?

Yes. Concept2 makes a seat attachment for the SkiErg, and seated skiing is excellent for athletes with lower body limitations. The technique shifts to pure upper body and core work.

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