Skierg newbie

[floxy]

I was first exposed to the skierg as part of hyrox. My gym at the time didn't have one so first time I used it was in the competition. Switched gyms and now have access to one and kind of hooked. Previously a competitive cyclist and recently dabbled in running but had a major calf strain a couple months ago and had to stop. Enter skierg! Really the only aerobic workout that I could do while letting the calf heal.

I have about 150k lifetime meters so still a rookie by this forum's standards. Have been consistently doing 30 minute sessions (2x15, 3 min rest) the past 6-8 weeks.

Anyway today I achieved my first goal of < 2:00 / 500m average for 30 minutes. Would appreciate any good workouts to continue building endurance up to an hour at this pace. Thanks!

[Sakly]

Also quite new to the skierg, ~20k put on the machine in the gym
Could get my first 500m attempt in last time and achieved a 1:36.3 at a rate of 49, but no longer than 15mins for warmup yet, typically slightly above 2:00 splits with r29-30.

To get into long distances with faster paces you need to build a good base, so longer steady pieces with lower intensity you can recover well from can help, if you can increase overall volume. If you can only train for 3-4 times per week, you could go harder on the sessions, as long as recovery goes well.