STATION IMPROVEMENT
Fix Your SkiErg
The 1,000m SkiErg is the first station and sets the tone for your race. Poor pacing here means you start in oxygen debt and never recover.
Why Athletes Struggle with SkiErg
Most athletes lack lat endurance and default to arm-pulling rather than using a hip-hinge pattern. The SkiErg rewards those who can maintain a powerful pull rhythm without redlining their heart rate.
Targeted Improvement Exercises
1
SkiErg Intervals8×250m at race pace, 45s rest
Focus on maintaining consistent split time across all intervals
2
Bent-Over Barbell Rows4×10 at moderate weight
Strengthens the lats that power your pull
3
Straight-Arm Lat Pulldowns3×15 with cable
Isolates the pulling pattern used on the SkiErg
4
Plank Pull-Throughs3×10 each side with kettlebell
Builds core stability for the hip-hinge
5
SkiErg Tempo Work3×500m at 80% effort, 2 min rest
Develops sustainable aerobic pace
Sample Training Week
MondaySkiErg intervals (8×250m) + lat rows
TuesdayEasy 30-min run (recovery)
WednesdayRest
ThursdaySkiErg tempo (3×500m) + plank pull-throughs
FridayFull-body strength
SaturdayLong run or HYROX simulation
SundayRest or light mobility
Race-Ready Benchmarks
Hit these times and you're ready for race day.
| Level | Target Time |
|---|---|
| Beginner | Under 6:00 |
| Intermediate | Under 4:30 |
| Advanced | Under 3:45 |
If You Only Have 20 Minutes
Short on time? This focused SkiErg session hits the key movements in 20 min.
13 min easy SkiErg warm-up
26 × 250m at race pace, 30s rest between
32 × 500m at 80% effort, 60s rest
42 min easy cool-down
4-Week SkiErg Programme
Week 1: Assessment
Week 2: Build
Week 3: Overload
Week 4: Test