Workout Description
For Time
250 meter SkiErg
Why This Workout Is Easy
A short SkiErg test of speed and power.
Benchmark Times for Ski 250m
- Elite: <1:15
- Advanced: 1:15-1:06
- Intermediate: 1:06-0:56
- Beginner: >0:56
Training Focus
This workout develops the following fitness attributes:
- Power (8/10): A 250m SkiErg sprint is a significant test of sustained power output on the machine over a short distance.
- Speed (8/10): Tests the ability to achieve and maintain high SkiErg speed and power. Aggressive pacing and high stroke rate are important.
- Stamina (4/10): Requires explosive upper body and core muscular endurance to maintain a high stroke rate and power output for the duration of a 250m sprint.
- Endurance (3/10): A short, intense anaerobic sprint on the SkiErg, testing explosive power and speed endurance.
- Strength (3/10): Strong pulling mechanics (lats, core, arms) are crucial for generating speed and power per stroke.
- Flexibility (2/10): Basic SkiErg mechanics require adequate shoulder, thoracic, and hip mobility for an efficient pull.
Modality Profile
A pure monostructural sprint on the ski-erg.
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