Settings on SkiErg - What SPM do you try to maintain?

Talk about the ski ergometer and training tool from Concept2
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OhBeWan
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Settings on SkiErg - What SPM do you try to maintain?

Post by OhBeWan » August 16th, 2018, 10:05 am

Background - I spent a lot of time trying to get a good SPM and DF on a ROWER. My SPM and DF are fairly consistent with others on this site. Struggle with what stroke rate to maintain on the SkiErg. For my last SkiErg 2000 meters in 8:17 I averaged 37. Not my PB but it was all out. Others on the machine at my gym varied from 25 to 42 while doing a 2000 meter- a huge variation. The 25 SPM has a much faster time than I can achieve.

I keep the DF knob around 8 on this new machine, which I think is about 85? I just don't remember the DF, just that the knob is about at 8. When I approach the machine, it is typically at this setting so I am thinking others use this DF, but I don't really know.

Would love some feedback on an all out time for the 1000, 2000 or 5000 and the accompanying DF and SPM you use. For the SkiErg. Thanks.
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hjs
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Re: Settings on SkiErg - What SPM do you try to maintain?

Post by hjs » August 16th, 2018, 2:21 pm

Most stronger skiers use ratings a lot above rowing rates, and also use high dragfactors, often removing the ring in the cage to get higher drag options.

Look around a bit here. https://www.instagram.com/garageathlete/?hl=en

I myself find rating up difficult, but still rate a good bit above rowings rates.

If setting 8 only gives you dr85 the machine needs cleaning, a clean machine including the ring should have max drags around 160/70. Also always look at actual drag, not fan setting, due to dust drags will vary widely at the same fan setting.
For my training see twitter @Hjsrowing

kini62
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Re: Settings on SkiErg - What SPM do you try to maintain?

Post by kini62 » August 16th, 2018, 4:31 pm

I "ski" with the damper set to 4 usually. DF at that setting is in the mid 60s for my machine. My rate varies from around 35-36 to around 45 for most distances. Shorter distances of course rate higher.

For a 2K I believe I end up around 40. Even on a 30 minute session I'm in the upper 30s for most of the time. Rate is also somewhat dependent on what your stroke is like. For a short while I was trying to use a stroke the emulates an actual cross country skier. Doing that my rate was always around the mid 40s. The stroke was shorter and quicker.

Now I've gone back to doing a "crossfit" type stroke where the knee/back bend is a little more and the handles driven straighter down to just below the knees.
55m, 5'6" 155lbs, rowing and skiing (pseudo) on the Big Island of Hawaii.

OhBeWan
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Re: Settings on SkiErg - What SPM do you try to maintain?

Post by OhBeWan » August 16th, 2018, 8:55 pm

Thanks for the info. I was being cagey about the DF because I just didn't remember. Only remembered that the knob/fan was set to 8. Today I looked and 8 is about 110.

I did a 2000 today in 8:12.4 and my average stroke rate was about 40. Sounds like my SPM is similar to what you guys have.

Not an instagram kind of guy. But I guess I can be. What does his page do? Thanks.
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hjs
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Re: Settings on SkiErg - What SPM do you try to maintain?

Post by hjs » August 17th, 2018, 4:52 am

OhBeWan wrote:
August 16th, 2018, 8:55 pm
Thanks for the info. I was being cagey about the DF because I just didn't remember. Only remembered that the knob/fan was set to 8. Today I looked and 8 is about 110.

I did a 2000 today in 8:12.4 and my average stroke rate was about 40. Sounds like my SPM is similar to what you guys have.

Not an instagram kind of guy. But I guess I can be. What does his page do? Thanks.
40 is fine, certainly for that pace.

Only gave the link so you can see others ski. Him and via followers others. You don,t need to go on insta yourself, open accounts can be watched without.
For my training see twitter @Hjsrowing

-marius-
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Re: Settings on SkiErg - What SPM do you try to maintain?

Post by -marius- » August 17th, 2018, 6:23 am

I can give you some of my data from my PB's/WR's
1 min - DF=250+ - SPM 65
500m - DF=250 - SPM 60
1000m - DF=130 - SPM 57 - WR
4 min - DF=121 - SPM 54 - WR
2000m - DF=120 - SPM 45
5000m - DF=171 - SPM 46
10000m - DF=120 - SPM 44

Around 45 spm is the rate I can keep for a longer amount of time.
41y/o, 187cm, 93kg
PBs(Ski/Row): 500m 1:18.8 WR/1:23.5 -- 1K 2:53.4 WR/2:59.5 -- 2K 6:17.0 -- 5K 17:10.2/16:45.5 -- 6K 20:18.3 -- 10K/r24 35:24.7 -- 1' 388m -- 4' 1294m WR/1306m -- 30' 8659m

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