30+ minute workouts?

[CardioGuy]

Hi, all..

Looking at purchase of a SkiErg and am wondering if 30+ minute workouts on this machine are typical or even that common?

What do you all do? Is this more of a short-duration machine, or something that is typically used in longer (30+ minute) workouts? (Watching a lot of videos I got the overall impression it's great for short durations but am wondering how realistic it would be to plan to use it for 30+ minute cardio sessions)..

I've been doing 45+ minutes of cardio almost every single day for 40+ years, but my knees are starting to give out (lots of degeneration/arthritis, meniscus tear, etc) so am looking for something to complement the Precor elliptical and Spin Bike that we currently own. Have been alternating between those every other day for the past 5 years or so, then just the Elliptical for a good 20 before that. Prior to the Precors, did a variety of things like the old wooden NordicTrack skiier.

I also have some upper body limitations (torn rotator cuff - ugh..body is starting to give out at 60 YO) so was a little iffy on whether this would be a good choice for me or not. But I also can't think of any other upper body cardio options so that I can start to take some of the wear and tear off my knees..

I did notice that a lot of the videos show people really engaging their shoulders and even knees..but then came across this https://www.youtube.com/watch?v=yVvoLcCyfL8 video of an instructor who seems to have a more traditional XC skiing form that might go easier on knees and shoulders..really liked how she's using the machine.

Would appreciate any pointers/insight..

Thx..

[Spinal]

Some really good content can be found on the 157 lager ski team channel -

https://youtu.be/GW3ZXmLbzx8?si=s4SNA5wrAiL-5qZ7

https://youtube.com/playlist?list=PLQpQ ... IegTeSEVf3

https://youtu.be/tTEQNv6n3j8?si=8Y7JLrSZuR5p2nWA

These videos will be in stark contrast to most gym / crossfit videos which often display a much longer deeper inefficient stroke on the SkiErg -

https://youtu.be/tXp1__VOAe4?feature=shared

https://youtu.be/OiDsHsJWKK0?feature=shared

https://youtu.be/4JS_RBC6BuA?feature=shared

[HornetMaX]

Thx Spinal, very interesting.

Been on a RowErg for 2 years I just got my SkiErg (currently using it only in 10min warm-up / cool-down before/after rowing).
Videos one can find on YT are all over the place in terms of technique, guess the 157 ones are *the* ones one want to look at.

[mromero680]

Very interesting videos. The shorter, quicker stroke is counter-intuitive for me but there's no arguing with the monitor in one of the videos. Skierg workouts are just mentally harder for me than the rower so I tend to use the skierg for either short intervals on weight days or as a short finisher after the rower.

[Spinal]

Very interesting videos. The shorter, quicker stroke is counter-intuitive for me but there's no arguing with the monitor in one of the videos. Skierg workouts are just mentally harder for me than the rower so I tend to use the skierg for either short intervals on weight days or as a short finisher after the rower.

Thx Spinal, very interesting.

Been on a RowErg for 2 years I just got my SkiErg (currently using it only in 10min warm-up / cool-down before/after rowing).
Videos one can find on YT are all over the place in terms of technique, guess the 157 ones are *the* ones one want to look at.

Similar to rower where power is lost by over compression at the catch (overreach on skierg) and ending with too much lean back (dropping too deep on skierg) .

Use the power curve screen on the SkiErg monitor to develop a strong snappy drive.... make smooth mountains.

https://youtube.com/shorts/sdSEU-09Y24? ... UMisMNNqhI

I have been trying to use a much higher cadence lately but it's not easy and I often find myself falling back into old habits when fatigue sets in.

[mromero680]

Tried that method this morning between sets of pushups. One minute efforts left me gassed. I always did about 30spm and this was 50+. Much different workout. Way more aerobic.

[gvcormac]

I don't engage my knees at all. Just hinge and shoulders and a tiny bit of arm straightening.

If I bounce my hips up and down I hit my aerobic threshold pretty quickly.

It stands to reason that lifting dead weight wastes energy, but all the videos I've seen use more knee flex than me. I don't exactly lock my knees but I don't noticeably bend them, either.

[drluvguru]

I've used the SkiErg on and off, and in my experience, you can definitely use it for longer sessions. Like any machine, it's about pacing yourself. I've seen folks doing both short, intense blasts and longer, steadier workouts.

[HornetMaX]

Tried that method this morning between sets of pushups. One minute efforts left me gassed. I always did about 30spm and this was 50+. Much different workout. Way more aerobic.

But what was the pace at 30spm and at 50spm ? Same or not ?

[Spinal]

Half Marathon with target pace 2:07 at rate 45. Pace and rating both crept up slightly but HR and RPE remained fairly static.


Time Meters Pace Watts Cal/Hr S/M HR
1:29:16.8 21,097m 2:06.9 171 888 47 157
29:50.3 7,033m 2:07.2 170 884 46 155
29:45.9 14,066m 2:06.9 171 888 47 159
29:40.6 21,097m 2:06.6 172 893 48 157

[Ombrax]

Half Marathon with target pace 2:07 at rate 45. Pace and rating both crept up slightly but HR and RPE remained fairly static.


Time Meters Pace Watts Cal/Hr S/M HR
1:29:16.8 21,097m 2:06.9 171 888 47 157
29:50.3 7,033m 2:07.2 170 884 46 155
29:45.9 14,066m 2:06.9 171 888 47 159
29:40.6 21,097m 2:06.6 172 893 48 157

Yowza!

This is a totally subjective question, but do you find that the time passes faster or slower on the SkiErg compared to the Rower?

[mromero680]

But what was the pace at 30spm and at 50spm ? Same or not ?

If I'm really focused on working hard, pace is probably fairly close. I don't use my skierg nearly as much as my rower so I can't say for sure. The longer stroke I was using involves my legs more and the slower recovery means I have to get the flywheel going again whereas with the shorter, faster stroke it's easier to keep the momentum going but there's no recovery.

[Spinal]

Half Marathon with target pace 2:07 at rate 45. Pace and rating both crept up slightly but HR and RPE remained fairly static.


Time Meters Pace Watts Cal/Hr S/M HR
1:29:16.8 21,097m 2:06.9 171 888 47 157
29:50.3 7,033m 2:07.2 170 884 46 155
29:45.9 14,066m 2:06.9 171 888 47 159
29:40.6 21,097m 2:06.6 172 893 48 157

Yowza!

This is a totally subjective question, but do you find that the time passes faster or slower on the SkiErg compared to the Rower?

Much the same TBH without sore sit bones. I use the power curve screen during longer sets and aim for consistent S/R and power.

[mromero680]

I've been doing 1k efforts and the 30spm pace is much more sustainable for me than the 50spm style. Pace isn't dramatically different but I can maintain the 30spm pace (at around 2:10/500) for much longer. Similar result on the rower where I usually average around 20spm. High 20s is faster for short bursts but I can't maintain that pace for long.

[boobooaboo]

I’m using the skierg primarily to add to my cross training for swimming. I do my VO2 4x4 on the skierg, as well as longer z2/steady state. It’s a great tool for swimmers, I think. Upper body focused cardio without the stress on the shoulders. I have the phone mount and keep myself entertained via YouTube, something I cannot do in the lake or pool. I’ve done a few 2-3 hour sessions when I was getting ready for a 10 mile swim, following a 10k swim workout for extra volume. My aerobic base is even more bonkers as a result. I started riding my bike again as it cools off in the desert southwest, and even though my legs were unhappy, my heart and lungs have never been better. Money well spent.