Try this Training Plan for the SkiErg World Sprints

Sep 17, 2018

Here’s a 6-week training plan to get you ready for the SkiErg World Sprints, November 8-11, 2018. We’ve been posting this training program for the last few years now—it’s a great plan, so we’re posting it again! This program requires just two workouts per week on the Concept2 SkiErg, preferably not on back-to-back days, and assumes that you are getting exercise several other days per week—whether rowing, biking, running or another choice. The program is built around your current pace, determined by an initial time trial, so it will meet you where you are and help you improve from there.

Start October 1 to be ready for the Sprints at the end of Week 6. 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: Establish your starting point by skiing a 500m piece as hard as you can. Record your time. This is your benchmark pace.

Week 1

Workout 1
5 X 250m with 1 min rest at benchmark pace (or as close as possible). All intervals should stay fairly consistent. Don’t blow up on the first one.

Workout 2
2 X 500m with 3 min rest at benchmark pace.

Week 2

Workout 1
5 X 250m with 50 sec rest at benchmark pace or as close as possible.

Workout 2
2 X 600m with 3 min rest at benchmark pace.

Week 3

Workout 1
5 X 250m with 40 sec rest at benchmark pace or as close as possible.

Workout 2
2 X 700m with 3 min rest at benchmark pace.

Week 4

Workout 1
5 X 250m with 30 sec rest at benchmark pace or as close as possible.

Workout 2
2 X 800m with 3 min rest at benchmark pace.

Week 5

Workout 1
5 X 250m  with 20 sec rest at benchmark pace or as close as possible.

Workout 2
2 X 900m with 3 min rest at benchmark pace.

Week 6

Workout 1
5 X 250m with 10 sec rest at benchmark pace or as close as possible.

Workout 2
Test for a new 1000m time or compete in the SkiErg World Sprints. Good luck!

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