optimal stroke rate and settings on SkiErg

Talk about the ski ergometer and training tool from Concept2
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Dreadnought
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optimal stroke rate and settings on SkiErg

Post by Dreadnought » December 23rd, 2018, 3:53 pm

I am new to the SkiErg, and I am trying to determine the best settings for an optimal workout.

When I use the low settings, I tend to run fast stroke rates, 60 spm or more.

As I increase the settings, I run lower stroke rates, around 40 spm or less.

Any suggestions?

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johnlvs2run
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Re: optimal stroke rate and settings on SkiErg

Post by johnlvs2run » December 23rd, 2018, 6:59 pm

I did 20x max pulls Oct19 with drag factors from 65 to 155.
They all reached about the same top speed, but the higher settings were more tiring.
The fastest speed was at the 65 drag. I don't recall the stroke rates but they were all about the same.

During 2k to 10k workouts, my stroke rate is usually 42 to 45, regardless of the setting.
The drive speed changes with different drag factors, but the optimum stroke rate shouldn't vary that much.
73 5'8 155
age 70+ world record pace per weight percentages
skierg: 100m 87.4 / 500m 86.2 / 1k 85.9 / 2k 89.4 / 5k 87.6 / 10k 89.4 / 60' 92.0 / 21k 93.6
my training log

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hjs
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Re: optimal stroke rate and settings on SkiErg

Post by hjs » December 24th, 2018, 5:13 am

Dreadnought wrote:
December 23rd, 2018, 3:53 pm
I am new to the SkiErg, and I am trying to determine the best settings for an optimal workout.

When I use the low settings, I tend to run fast stroke rates, 60 spm or more.

As I increase the settings, I run lower stroke rates, around 40 spm or less.

Any suggestions?
Depends on your goal, for sprinting and max speed you need a very high drag, most people remove the disk in the fancage. Max drag will be around 240 ish. At low drag, you simply have no resistance enough, just like on the rower.

And in general drags used are high, talking about good medium build skiers.

At low settings you should use a much lower spm, give the fan time to slow down, at higher setting the other way around, the fact you do this the other way around is not good.

I myself have trouble with both high drags and high ratings. So I use a relative low drag and rating. On average, ratings start at 40, drag also pretty high. Be carefull with your shoulders. High drag and lower spm puts a lot if strain on your shoulders.
For my training see twitter @Hjsrowing

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