Posted by Emanuel Erlewein on Mrz 25, 2019 in Ski-Ergo WoD

Short 9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point. Ski nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval. Medium 8 x 3 min [...]

Posted by Emanuel Erlewein on Mrz 24, 2019 in Ski-Ergo WoD

Short 5 x 4 min / 1 min easy Ski five 4 minute pieces. Row for one minute at light pressure between each piece. Medium 3 x 2000m / 2 min easy Ski three 2000 meter pieces. Ski for two minutes at light pressure between each 2000. Long 2 x 10,000m / 6 min easy [...]

Posted by Emanuel Erlewein on Mrz 23, 2019 in Ski-Ergo WoD

Short 20 x 30 sec / 30 sec easy Ski twenty 30 second all-out bursts with 30 seconds of light skiing in between. If you have a lot of skiing experience, you may want to ski these pieces at a slightly higher damper setting to add more of a strength-building component to the workout. Medium [...]

Posted by Emanuel Erlewein on Mrz 22, 2019 in Ski-Ergo WoD

Short High Intensity Interval Pyramid starting at 250 meters Set your monitor for a variable interval workout as follows, with no rest between intervals: 250m, 250m, 200m, 200m, 150m, 150m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m. Ski the first 250m at a moderate pace, then 250m at an intense pace, then 200m moderate, [...]

Posted by Emanuel Erlewein on Mrz 21, 2019 in Ski-Ergo WoD

Short 4 x 1000 m / 1 min easy Ski four 1000 meter pieces. Ski for one minute at light pressure between each 1000. Medium 4 x 6 min / 2 min easy Ski four 6 minute pieces. Ski for two minutes at light pressure between each piece. Long 2 x 8000 m / 5 [...]

Posted by Emanuel Erlewein on Mrz 20, 2019 in Ski-Ergo WoD

Short 6 x 20 sec high intensity intervals Set your monitor for a time intervals of 20 seconds with no rest. Ski 20 seconds at an intense pace, then 20 seconds at a moderate pace. Do this 5 more times for a total workout time of 4 minutes. Medium 6000 meter time trial Ski a [...]

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

Short 2 x 10 min short intervals Pre-set the monitor for a work time of 10:00 and a rest time of 4:00. Each interval alternate between 40 seconds fast skiing and 20 seconds easy skiing. During the rest time continue skiing at light pressure. Medium 3 x 1500m / 3 min easy Ski three 1500 [...]

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

Short 3 x 5 min / 3 min easy Ski three 5 minute pieces. Ski for three minutes at light pressure between each piece. Medium 3 x 8 min / 2 min easy Ski three 8 minute pieces. Ski for two minutes at light pressure between each piece. Long 2 x 10,000m / 2 min [...]

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

Short 4 x 1000m / 2 min easy Ski four 1000 meter pieces. Ski for two minutes at light pressure between each 1000. Medium 4 x 2000m / 1 min easy Ski four 2000 meter pieces. Ski for one minute at light pressure between each 2000. Long 4 x 5000m / 3 min easy Ski [...]

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

Short 8 x 2 min / 1 min easy Ski eight 2 minute pieces. Ski for one minute at light pressure between each piece. Medium 8 x 1000m / 2 min easy Ski eight 1000 meter pieces. Ski for two minutes at light pressure between each 1000. Long 5 x 2000m / 2 min easy [...]