Benchmark Pieces; Using Workout Data To Get Faster And Fitter - Concept2 SkiEnerg User Manual

TRAINING

Benchmark Pieces

Choose from the following suggested benchmark pieces and do them non-stop as hard as you can.
Record your meters and time skied for these pieces. You should repeat these benchmark pieces
periodically, every month or so, to see how you are progressing. You can also enter them in the
Concept2 Online Ranking.
• Sprint benchmark: 500 meters
• Aerobic benchmark: 2000 meters
• Endurance benchmark: 5000 meters or 30 minutes

Using Workout Data to Get Faster and Fitter

The Concept2 SkiErg uses the same Performance Monitor that has been helping rowers train
for many years. The PM is a powerful training partner because it is accurate, repeatable and
self-calibrating. Here are several ways to use the PM to improve your fitness and your skiing
performance.
Longitudinal Testing
To measure your progress over time, repeat one or more tests on the SkiErg every month or
two. Keep everything the same (time or distance of test, damper setting, etc.) so that any
differences measured will reflect differences in your conditioning.
Testing Across a Range of Distance/Time
To assess your relative conditioning over different distances, perform a series of SkiErg tests
from 100 meters to 10 kilometers. To assess your relative conditioning over different times,
perform a series of SkiErg test from 4 minutes to 30 minutes.
Speed Efficiency Testing
Perform the same test piece at a range of damper settings to determine your strengths and
weaknesses in application of power. For skiers, this will determine your effectiveness at
different skiing speeds: fast conditions vs. slow conditions, uphill vs. flat, etc.
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