As an increasing number of individuals and facilities now have both a Concept2 Indoor Rower and a SkiErg, we have been asked how the two pieces of equipment can be used together in one workout.
What are the benefits of a mixed-erg workout?
- Balances your opposing muscles. Rowing opens at the hip while skiing closes at the hip.
- Alternates muscle groups. Resting different muscles can allow for longer workouts.
- Adds variety. Work in different positions, such as seated vs. standing.
- Equipment can be shared. Join a partner and workout together.
Swapping Equal Intervals
Alternate a 4-minute row with a 4-minute ski, with 1–3 minutes of rest in between. Your work intensity should be just under your maximum effort. Repeat for a total of 4 to 8 pieces.
Note: Shorter rest will shift the workout’s focus toward endurance; longer rest will shift it toward maximum power development.
For variety: The piece can be any time or distance you like.
Rotating through a Step-Down Workout
This is one of our favorites! Step down from 10 minutes to 9 minutes, and so on, down to 1 minute, alternating from rowing to skiing. As the pieces get shorter, increase the intensity. Total time: 55 minutes. Rest time is just the length of time it takes you to get from one machine to the other, though you can add a longer rest if desired.
For Variety: This could also be done as a pyramid, from 1 minute up to 6 minutes and back down. Or you could use distance rather than time for the steps. For example: 2000m ski, 1750m row, 1500m ski, and so on.
Long Pieces/Back and Forth
Warm up on the SkiErg for 5 minutes (minimum). Switch to the indoor rower for a 15 minute row; paddle easily for 5 minutes; switch back to the SkiErg for a 15 minute ski; then a 5 minute cool-down on the indoor rower. If you prefer to measure your workout in distance rather than time, do half the distance on each machine. For example, for a 10k workout, do 5k on the indoor rower and another 5k on the SkiErg.
For Variety: The work pieces may be shortened or lengthened.
Most of the above workouts can work with a partner—one skis while the other rows.
Switching to “the other erg” can be a welcome change of pace for the cool-down after a hard workout. Plus, it’s a good way to add some muscular balance to your workout.