Five SkiErg Workouts to Boost Your Fitness

The Concept2® SkiErg™ has grown rapidly in popularity — not just among skiers, but also in CrossFit, HYROX, and functional fitness communities. Its unique combination of power, endurance, and technique makes it a go-to tool for athletes who want to excel in competition as well as individuals wanting to build general fitness. 

There’s good reason for the interest in the SkiErg: cross-country skiing is one of the most physiologically demanding sports, right alongside rowing. The SkiErg captures that challenge by training the whole body — legs, core, and upper body — while testing both power and endurance. 

To help you get the most from your training, here are five SkiErg sessions you can add to your plan. They target different energy systems, so you can mix them up depending on your goals. 

1. Steady Endurance Base 

Use this workout to build your aerobic base. Focus on smooth, efficient strokes and breathing control. To find your pace, use your max heart rate to determine your zones. If you are not sure what your maximum heart rate is, a great place to start is to use the Haskell & Fox formula of 220 – your age. Lastly, focus on practicing good technique under light fatigue. 

Workout:  

• 10 min easy warm-up
• 3 x 10 minutes @ 70–80% effort
• Between each interval, ski easy for 2 min 

To automatically set up this workout in ErgData, use this link: Steady Endurance Base Workout 

2. Race Simulation Intervals 

If you are a HYROX athlete or training for a SkiErg race, use this workout to practice holding your exact pace you want to ski on race day. Tip: Keep wattage and split consistent across all reps. Not sure how to pace yourself? We would recommend using your personal best SkiErg 5k pace.  

Workout:  

• 10 min easy warm-up
• 8 x 500m at goal HYROX or 5k race pace
• Between each interval, ski easy for 90 seconds, or rest standing 

ErgData link: Race Simulation Intervals Workout 

3. Power Sprints 

Sprints are hard but they make you fast. Use this workout to train explosive power and develop fast-twitch muscle response. Tip: Drive powerfully from your core, keeping each pull smooth and connected for maximum efficiency. 

Workout:  

• 10 min easy warm-up with a few fast sprints at the end of your warm-up to get you ready to go hard
• 10 x 30 seconds max effort
• Between each interval, ski easy or rest for 90 seconds 

ErgData link: Power Sprints Workout 

4. Pyramid Session 

This workout will test your fitness and your patience. Develop speed endurance while practicing pacing discipline. Tip: Aim for negative splits — go faster as the intervals get shorter at the end. 

Workout: 

• 10 min easy warm-up
• Ski 250m / 500m / 750m / 1000m / 750m / 500m / 250m
• Between each interval distance ski easy for two minutes  

ErgData link: Pyramid Session Workout 

5. Long Grind 

The goal of this workout is to build cardiovascular endurance and mental resilience. To find your pace, use your max heart rate to determine your zones. If you are not sure what your maximum heart rate is, a great place to start is to use the Haskell & Fox formula of 220 – your age. Tip: Monitor watts or split time and keep your effort consistent — resist the urge to go too fast. 

Workout:  

• 45 minutes continuous skiing in zone two, or 60-70% of your max heart rate. 

ErgData link: Long Grind Workout 

How to Use These Workouts 

• New to the SkiErg? Start with steady endurance and short sprints before tackling pyramids or longer intervals.
• Preparing for HYROX? Prioritize race simulations and long grinds to mirror competition demands.
• Thinking about training for the SkiErg Sprints? Mix these workouts into your training now, so you are ready to post your best 1000m effort when the competition rolls around.
• Use ErgData to record watts, pace, and heart rate, so you can track improvements over time. 

SkiErg Technique Tips 

• Start tall, stay athletic: Stand upright with feet shoulder width apart and 18”- 24” from the flywheel. Arms will be bent at 90° and slightly above eye level. Knees will have a slight bend and engage your core before each pull.
• Lead with your upper body: Initiate the drive by engaging your core, dropping your head, chest, and shoulders, your arms follow naturally.
• Use a hip hinge, not a squat: Drive the handles downwards by hinging at the hips before bending your knees. Push your hips back slightly as you crunch forward to generate a powerful, efficient movement. Tip: Visualize it as if you are slamming a medicine ball, drive through the hips and let your arms follow.
• Finish every stroke: Drive the handles alongside your thighs with purpose. After each pull, the knees are bent, and arms are extended along your hips. The thumbs are aiming for the thighs. Your wrists should not bend. Your arms should not fully extend. Think ‘Hat to Pockets’.
• Control the recovery: Stand up and elevate your arms for the next stroke. Use the return of the stroke to breathe and set up for next strong pull. Aim for a 1:2 drive-to-recovery ratio, a powerful pull and smooth return. 

 The SkiErg delivers the same full-body intensity that makes rowing and cross-country skiing two of the toughest, most demanding sports. Whether you are chasing a new PR in the SkiErg Sprints, preparing for HYROX, or just looking to level up your fitness, these workouts will help you get there.