Whether you’re new to your local club or have been sweating it out for years, a mainstay in all Third Space gyms is the ski-erg. Originally designed as a training tool for cross-country skiers, the machine now has a fearsome reputation in fitness circles, as it can smoke your legs, arms and core in one fell swoop, with a fiery calorie burn to match.
There is, however, more to the ski-erg than thrashing its handles and hoping for the best. To help you get the most out of the machine and to improve your fitness, we’ve picked the brains of Chris Stanton, Third Space Performance Master Trainer and triathlete coach, for two of his go-to ski-erg workouts that are ideal as a short session or as bolt-on finishers.
Beginner Ski-erg Workout
4 Rounds
- 200m hard effort
- 200m easy effort
“Take two to three minutes after each block,” says Stanton, “then repeat two to three times more.”
Intermediate Ski-erg Workout
10 Rounds
- 12-stroke maximum distance, 15 seconds recovery
10 Rounds
- 12-stroke maximum distance, 15 seconds recovery
“Try to repeat on a different drag factor to compare results. Your time per 500m effort, or speed as it is often referred to, is a combination of Strokes per minute, force and stroke length,” says Stanton. “This workout focuses on the length of the stroke, so try to hit your maximum distance repeatedly every 12 strokes with a 15-second recovery.”
