Ski Erg for Max Cardio-How To Maximize?

[Paul N]

I've tried using a step and it is an improvement - no longer 'hitting' the end of travel of the cords. Don't think the C2 extensions are an option for me as I use gym machines.

[kini62]

I've tried using a step and it is an improvement - no longer 'hitting' the end of travel of the cords. Don't think the C2 extensions are an option for me as I use gym machines.

Why are you using a step? Unless you're finishing around your ankles you should not be hitting the stops (end of cord length).

Both my wife and daughter are 5"2" and don't hit the stops.

[Paul N]

I'm 5'3. I would say my arms are significantly proportionally longer than my legs. I think I can easily finish with my hands midway down my shins. It would be interesting to video and view my action. I'm possibly overdoing all of the crunching, squatting and arm pulling bits.

The other thing is that standing too far to the back of the floor board will effectively pre-use more of the available cord travel.

I don't mean to do it, and it doesn't happen all the time, but it has happened too many times. So that's why I have experimented with the step. And I do need to work on my technique - I know that.

[johnlvs2run]

I've been doing 5,000m and going to a 10,000m tomorrow.

Hi Jeremy, did you do the 10k?
I took 2 days off due to hamstring pain, then did a 5k yesterday which felt great, surprisingly at a
faster pace than the 2k was. I'm going to use the bike wind trainer this morning, and aim for 8k Sunday.

[Paul N]

I have seen this video of Sam Loch before, but came across it again today and thought it apt to post here:

https://www.youtube.com/watch?v=mLFGZOeKYcU

[Jeremy44]

Thanks for all the advice.

Didn't do much for about five days with the Ski Erg, but yesterday did two 2000m pulls in about ten minutes and didn't get much cardio benefit.

Did try to upping the rpm to 50+ based on that video above, with very short strokes, last week. The nordic guy had it at 60+.

Maybe that is the way to proceed. Put the rpm to 60+, even if that means incomplete pull downs like the nordic guy, but double down and focus on speed for 2000, 5000, or 10000m.

Again, it's not a "workout" I'm looking for, which you can get from anything -- it's a cardio benefit. Two different things.

You simply go way to slow, 10min over 2k is super easy for an average man. I seldom go above 1.55/57 pace. Go faster!

How do you know you're working more cardio than strength endurance or power?

[Jeremy44]

I've been doing 5,000m and going to a 10,000m tomorrow.

Hi Jeremy, did you do the 10k?
I took 2 days off due to hamstring pain, then did a 5k yesterday which felt great, surprisingly at a
faster pace than the 2k was. I'm going to use the bike wind trainer this morning, and aim for 8k Sunday.

Hi John, I've been doing 5000m only, but biking to some stairs nearby and running those afterwards. Today, another 5000.

Seems you've been going at quite a good pace.

[johnlvs2run]

Hi Jeremy,
Thanks. I like your well rounded program.

I did 6x1k and 2x2k two days ago at my 10k goal pace.
Yesterday I did 30' on the indoor bicycle, and 3x4k easy this morning on the Skierg for recovery.

[hjs]

Thanks for all the advice.

Didn't do much for about five days with the Ski Erg, but yesterday did two 2000m pulls in about ten minutes and didn't get much cardio benefit.

Did try to upping the rpm to 50+ based on that video above, with very short strokes, last week. The nordic guy had it at 60+.

Maybe that is the way to proceed. Put the rpm to 60+, even if that means incomplete pull downs like the nordic guy, but double down and focus on speed for 2000, 5000, or 10000m.

Again, it's not a "workout" I'm looking for, which you can get from anything -- it's a cardio benefit. Two different things.

You simply go way to slow, 10min over 2k is super easy for an average man. I seldom go above 1.55/57 pace. Go faster!

How do you know you're working more cardio than strength endurance or power?

Strenght and power is going anaerobic, you should get really out of breath and do short intervals, think 1min or less.

Cardio is longer work, think 20 min or more. Breathing should stay calm.

[Jeremy44]

Hi Jeremy,
Thanks. I like your well rounded program.

I did 6x1k and 2x2k two days ago at my 10k goal pace.
Yesterday I did 30' on the indoor bicycle, and 3x4k easy this morning on the Skierg for recovery.

Hi John, thanks, I appreciate it. These days more interested in touching some different bases than excelling at any one thing.

Lately been researching bodyweight strengthening exercises to build a routine beyond the plateau of yesteryear. Just going from 1 to 2 days a week.

Doing 1k, 2k, 10k, and 4k is pretty varied. How is your technique coming?

This is one point of view that might be interesting.

https://www.youtube.com/watch?v=I_11GqQOpSU

[johnlvs2run]

Hi Jeremy, everything is coming along well. I'm aiming to do a 10k soon.