Benchmark Pieces; Using Workout Data To Get Faster And Fitter - Concept2 SkiErg 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
SkiErg Performance Series
If you are training for competitive skiing, you may want to participate in our SkiErg Performance
Series, which offers a chance to test yourself and compare your score to others at regular intervals
throughout the dryland training season. Visit skierg.com/challenges for details.

Using Workout Data to Get Faster and Fitter

The Concept2 SkiErg uses the same Performance Monitor(PM) 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 and times, perform a series of SkiErg
tests over a range from short sprints to longer aerobic work. Visit the Online Ranking to see how
your scores compare to others around the world and use this information to determine your
relative strengths and weaknesses.
Speed Efficiency Testing
Perform the same test piece at a range of damper settings and cadences and compare your
scores. For skiers, this will determine your effectiveness at different skiing tempos: fast
conditions vs. slow conditions, uphill vs. flat, etc.
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