SkiErg SPM et DS confusion: Concept2 recommandation vs Internet

[FabriceRowing]

Hello everyone,

I'm a beginner on the SkiErg and, unlike with the RowErg, I'm having a hard time finding consistent information, especially regarding cadence. For the RowErg, the cadences for different intensity zones are well-known (18-20=UT2, 20-24=UT1, 24-28=AT, 28-32=TR, 32+=AN), with some minor variations.

For the SkiErg, Concept2 recommends a SPM between 35 and 45 for most workouts. However, when I read GarageAthlete (Justin Farina), the training cadences are more around 38 to 56, which is a big difference. I also read on this forum about people who use the RowErg cadence and add 14 to 16 SPM, and we get others numbers.

Finally, when I watch monsters athletes like James Hall or Jason Marshall on YouTube, they use fairly low cadences (38 to 47) and a high Damper Setting even on 2000m or 30' pieces.

Concept2 recommends a Damper Setting of 1 to 3, which I don't see anyone using when I read this forum or articles online.

In short, it seems that unlike the RowErg, there is a lot of variation in how people use the SkiErg!

I'm looking in vain for YouTube videos of 2000m SkiErg pieces done by lightweights to see their SPM, Damper Setting, and range of motion...

Any thoughts on the subject?

Thanks,

[Sakly]

I can only share my own experience as new user to the skierg (132k on it).
I typically use it for 15min warmup in the gym, spm ~28-29 at a pace of ~2:00. This is a bit faster than my steady state on the rower, which I typically do at r18 and 2:00-2:05 (based on how I feel that day).
On 8x500m r2 intervals I'm at 42-44 spm on the skierg and pace ~1:42. Same intervals on the rower typical at 29 spm and pace ~1:38.
Did a 10k on the skierg (longest distance yet) at 31 spm with 1:57.6 average. On the rower I probably would need to use r17-r18 to feel the same effort for the same pace.

So rule of thump for me is stroke rate from rower x1.5

[FabriceRowing]

So rule of thump for me is stroke rate from rower x1.5

OK, thanks for your interest, Sakly (great perfs on RowErg by the way)!

I had also seen this "rule" of multiplying the RowErg SPM by 2 on these forums.

And for the Damper Setting, do you follow the Concept2 recommendation (1 to 3) which seems to be established rather for skiers who would use the machine as a supplement?

Default Hyrox Setting is (5-7) from what I understand.

But I also read that using a very high DS at every SkiErg sessions could be hard for the joins...

So, do you follow Concept2 rules for DS?

EDIT : sorry, I can see the information on your log! Drag factor 76 to 81 on your last sessions of SkiErg!

[gvcormac]

I challenge your premise regarding rower stroke rate vs. intensity. I generally row at 30-33 regardless of intensity. I know that a number of training guides suggest lower, and I can do lower. It doesn't make any substantial difference to my efficiency, but I find the higher stroke rate more comfortable.

I think others find a slower rate more comfortable, even for intense efforts.

As for Ski Erg, I've logged only 299,283m since I got my machine a year-and-a-half ago, and still feeling my way. Again, I can do it at rates between 20 and 50, but I'd say that 45 -- 50% higher than the rower -- is most comfortable. That said, I'm a lot slower on the Ski Erg than the rower (9 min vs 8 min 2k).

[Sakly]

So rule of thump for me is stroke rate from rower x1.5

OK, thanks for your interest, Sakly (great perfs on RowErg by the way)!

I had also seen this "rule" of multiplying the RowErg SPM by 2 on these forums.

And for the Damper Setting, do you follow the Concept2 recommendation (1 to 3) which seems to be established rather for skiers who would use the machine as a supplement?

Default Hyrox Setting is (5-7) from what I understand.

But I also read that using a very high DS at every SkiErg sessions could be hard for the joins...

So, do you follow Concept2 rules for DS?

Thanks, my performance on the skierg isn't good as on the erg, but I did only few meters on it yet, so this will get better over time.
As I only have access to a skierg in the gym, I cannot do so much long steady sessions on it compared to the rower, I own for myself.

My log is completely open, so you can look up all details of my sessions.
On the rowErg I typically use a drag around 100-110 for longer steady training sessions (HM, 60min), ~140 for 1-2k and for shorter sprint distances full drag what's possible on the specific machine, typically above ~200.
On the skierg I am at drag ~80 for my warmups, for the shorter stuff a bit higher around ~90 and short sprints ~100. On the specific machine in the gym this is damper set at 4 to 5/5.5.

Generally speaking, my performance is better on lower stroke rates with higher power in strokes. I can control my breathing much better on lower rates, so the skierg, which needs higher rates, doesn't fit me well

[FabriceRowing]

My log is completely open, so you can look up all details of my sessions.
On the rowErg I typically use a drag around 100-110 for longer steady training sessions (HM, 60min), ~140 for 1-2k and for shorter sprint distances full drag what's possible on the specific machine, typically above ~200.
On the skierg I am at drag ~80 for my warmups, for the shorter stuff a bit higher around ~90 and short sprints ~100. On the specific machine in the gym this is damper set at 4 to 5/5.5.

Thank you Sakly!

As a SkiErg beginner, I am a bit reluctant to move up the drag of the machine. We'll do it after few months more.

I made this table as guidelines:



Very different from Justin Farina, but more like yours samples, Concept2 recommandations and others messages from this forum.

[winniewinser]

I had a Skierg for a while and always found the corresponding stroke rate to be Rowerg x 1.7....so R20 became R34 on the Skierg. So your table seems about right.