Workout Description
For Time
500 meter SkiErg
Why This Workout Is Medium
A standard SkiErg sprint testing speed endurance.
Benchmark Times for Ski 500m
- Elite: <2:48
- Advanced: 2:48-2:23
- Intermediate: 2:23-2:01
- Beginner: >2:01
Training Focus
This workout develops the following fitness attributes:
- Speed (8/10): A benchmark test of speed endurance on the SkiErg. Requires aggressive pacing from the start.
- Power (7/10): Maintaining a high power output per stroke for the duration of a 500m SkiErg sprint is crucial for a fast time.
- Stamina (6/10): Requires substantial upper body, core, and leg (if using leg drive) muscular endurance to maintain a fast pace for the entire 500m. Pacing and pain tolerance are key.
- Endurance (5/10): A demanding anaerobic and aerobic effort on the SkiErg, testing speed endurance and the ability to tolerate high levels of lactic acid. Significant cardiovascular challenge for this modality.
- Strength (2/10): While not a strength test, good relative pulling strength contributes to power and speed endurance on the SkiErg.
- Flexibility (2/10): Basic SkiErg mechanics require adequate shoulder, thoracic, and hip mobility for an efficient pull.
Modality Profile
A middle-distance monostructural effort on the ski-erg.
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