SkiErg Workout Guide

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.

Workout Plan

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.

Further Reading

• Concept2 Training Resources — Official training guides and workout of the day from Concept2.
• British Rowing — Indoor Rowing — Training plans and resources from the national governing body.
• Concept2 Rankings — Global erg rankings by distance, age, and weight category.