Posted by Emanuel Erlewein on Apr 19, 2019 in Ski-Ergo WoD

Short 5000m time trial Ski a 5000 meter time trial, going for your personal best. Medium 4 x 6 min / 3 min easy Ski four 6 minute pieces. Ski for three minutes at light pressure between each piece. Long 2 x 30 min / 6 min easy Ski two 30 minute pieces. Ski for [...]

Posted by Emanuel Erlewein on Apr 18, 2019 in Ski-Ergo WoD

Short 4 x 3 min / 2 min easy Ski four 3 minute pieces. Ski for two minutes at light pressure between each piece. Medium 6 x 4 min / 2 min easy Ski six 4 minute pieces. Ski for two minutes at light pressure between each piece. Long 3 x 4000m / 5 min [...]

Posted by Emanuel Erlewein on Apr 17, 2019 in Ski-Ergo WoD

Short 4 x 4 min / 2 min easy Ski four 4 minute pieces. Ski for two minutes at light pressure between each piece. Medium 3 x 1500m / 2 min easy Ski three 1500 meter pieces. Ski for two minutes at light pressure between each 1500. Long 42,195m (Marathon) time trial Ski a 42,195 [...]

Posted by Emanuel Erlewein on Apr 16, 2019 in Ski-Ergo WoD

Short Stroke pyramid: 1,2,3…15…2,1 / 3 light Ski a pyramid of hard pulls from one to 15 with three light pulls between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. [...]

Posted by Emanuel Erlewein on Apr 15, 2019 in Ski-Ergo WoD

Short 4 x 500m / 2 min easy Ski four 500 meter pieces. Ski for two minutes at light pressure between each 500. Medium 3 x 8 min / 4 min easy Ski three 8 minute pieces. Ski for four minutes at light pressure between each piece. Long 3 x 20 min / 2 min [...]

Posted by Emanuel Erlewein on Apr 09, 2019 in Ski-Ergo WoD

Short 1000 meter time trial Ski a 1000 meter time trial, going for your personal best. Medium 10 x 500m / 2 min easy Ski ten 500 meter pieces. Ski for two minutes at light pressure between each 500. Long 2 x 40 min / 5 min easy Ski two 40 minute pieces. Ski for [...]

Posted by Emanuel Erlewein on Apr 08, 2019 in Ski-Ergo WoD

Short 20 minutes Ski a single 20 minute piece. Aim for a consistent pace throughout. Medium 4 x 1500m / 1 min easy Ski four 1500 meter pieces. Ski for one minute at light pressure between each 1500. Long 4 x 15 min / 4 min easy Ski four 15 minute pieces. Ski for four [...]

Posted by Emanuel Erlewein on Apr 07, 2019 in Ski-Ergo WoD

Short High Intensity Interval Pyramid starting at 500 meters Set your monitor for a variable interval workout as follows, with no rest between intervals: 500m, 500m, 400m, 400m, 300m, 300m, 200m, 200m, 100m, 100m, 200m, 200m, 300m, 300m, 400m, 400m, 500m, 500m. Ski the first 500m at a moderate pace, then 500m at an intense [...]

Posted by Emanuel Erlewein on Apr 06, 2019 in Ski-Ergo WoD

Short 6 x 500m / 2 min easy Ski six 500 meter pieces. Ski for two minutes at light pressure between each 500. Medium 6 x 4 min / 1 min easy Ski six 4 minute pieces. Ski for one minute at light pressure between each piece. Long 4 x 3000m / 4 min easy [...]

Posted by Emanuel Erlewein on Apr 05, 2019 in Ski-Ergo WoD

Short 3 x 1000m / 3 min easy Ski three 1000 meter pieces. Ski for three minutes at light pressure between each 1000. Medium 3 x 6 min / 4 min easy Ski three 6 minute pieces. Ski for four minutes at light pressure between each piece. Long 2 x 30 min / 2 min [...]