Workout Intensity; Getting Started - Concept2 SKIERG Product Manual

WORKOUT INTENSITY

User-Controlled Resistance
The harder you pull, the more resistance you
will feel . This is because the SkiErg uses wind
resistance, which is generated by the spinning
flywheel. The faster you get the wheel spinning, the
more resistance there will be . You can ski as hard or
as easily as you wish . The SkiErg will not force you
to ski at any set intensity level .
Damper Setting
The SkiErg features a spiral
damper with settings from 1 to 10 .
The damper setting is like bicycle
gearing . It affects the feel of the
skiing but does not directly affect
the resistance . By changing the
damper setting, you can simulate
the range of skiing speeds that
occur on snow . Higher numbers
feel more like skiing in slow conditions or uphill .
Lower numbers feel like skiing in faster snow
conditions, on flat terrain and downhill. For general
fitness and a good aerobic workout, use a damper
setting between 1 and 4 .
Note: The 1–10 damper setting scale is a handy
reference for setting the "gearing ." Using the drag
factor on the Performance Monitor (PM) is a more
accurate way to set gearing . Visit concept2 .com/pm .
Cadence (Strokes Per Minute = SPM)
Cadence (or tempo) is displayed in strokes per
minute (SPM) in the upper right corner of the PM .
If you are skiing for general fitness using the double-
pole technique, aim for a cadence between 30 and
40 SPM . Your cadence will probably be lower for
long steady workouts, and higher for short intense
work intervals . You may vary your cadence to match
your poling tempo for the range of conditions that
occur on snow .
Your cadence for classic ski technique (alternating
arms) will be roughly twice your double-pole
cadence .
Immediate, Accurate Feedback
The PM displays your output in a choice of units
(pace, watts, or calories) and display options .
Choose the units and displays that work best for
you . You may press UNITS or DISPLAY at any time
during or after your workout .
Visit concept2 .com/pm .

GETTING STARTED

Before Your First SkiErg Workout
1 . Consult your physician . Be sure that it is not
dangerous for you to undertake an exercise
program .
2 . Carefully review the skiing technique information .
Improper technique can result in injury .
3 . Warm up before each workout with several
minutes of easy skiing, then stretch for a few
minutes before continuing with your workout .
Stretch again after your workout .
4 . Start gradually . Ski no more than five minutes
the first day to let your body adjust to the new
exercise .
WARNING!
Over exercising may result in serious injury or death .
If you feel faint, stop exercising immediately .
Your First SkiErg Workout
1 . Begin with a minute or two of easy skiing to learn
the technique . (Follow the technique steps on page
3, or view the technique video at concept2 .com/
ski .) Start with the double-pole technique as it uses
more muscle groups and gives you a better overall
workout . Keep the cadence between 25 and 30
SPM (slower if you prefer) .
2 . Ski steadily and easily for 3 minutes at a
cadence between 30 and 35 SPM . Continue to
practice good technique while also settling into
a comfortable rhythm . Watch the PM, which
will show you how hard you are pulling on each
stroke, how many meters (or watts or calories)
you have skied, how long you have been skiing,
your cadence and, if you are connected via a HR
monitor, your heart rate .
3 . Rest for several minutes and review the PM
instructions, walk or stretch .
4 . Ski easily again for 3–5 minutes . Depending on
your comfort, your cadence may be anywhere
between 30 and 45 SPM .
5 . Rest again for 1–2 minutes .
6 . Repeat Step 4 two or three times .
Gradually increase your skiing time and intensity over
the first two weeks . Do not ski at full power until you
are comfortable with the technique and have skied
for at least a week . Like any physical activity, if you
increase the volume and intensity too rapidly, fail to
warm up properly, or use poor technique, you will
increase the risk of injury .
Monitor your progress and start a training log . Create
a free online log at concept2 .com/logbook .
Visit concept2 .com/ski for more training instructions .
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