It’s said you can’t reinvent the wheel, but can you when it’s a flywheel.

The Ski Erg machine, invented by world-leading indoor rowing machine company Concept2 in response to skiers mounting its rowers vertically on walls so they could train inside in the off-season, has emerged as one of the most popular and rewarding types of cardio exercise equipment thanks to its unique action and its impressive aerobic fitness and strength training outcomes.

And you know something is about to go into the stratosphere when it features in Hyrox workouts and competitions. Here’s everything you need to know to add the Ski Erg to your sessions to get fitter, faster and stronger.

What is a Ski Erg?

It’s a specialised exercise machine designed to simulate the motion of cross-country skiing. Manufactured by Concept2, a company renowned for its rowing machines, the Ski Erg provides a full-body workout that enhances cardiovascular fitness, strength and endurance. It features two handles attached to a flywheel system, which users pull downwards in a skiing motion. The machine is equipped with a performance monitor that tracks various metrics, such as distance, speed, pace and calories burned, allowing users to monitor their workout accurately.

How does the Ski Erg work?

It operates using a flywheel and damper system, similar to that of a rowing machine. The flywheel generates resistance as the user pulls the handles downwards, simulating the poling motion used in cross-country skiing. The resistance can be adjusted by changing the damper settings, which regulate the amount of air entering the flywheel. A higher damper setting allows more air into the flywheel, increasing the resistance and making each stroke more challenging.

How do Ski Ergs differ from a rowing machine?

While both types of machines utilise a flywheel system for resistance, the muscles involved and movement patterns used differ significantly. The Ski Erg requires a vertical pulling motion that primarily engages the upper back, shoulders and core, mimicking the poling action in skiing, whilst a rowing machine involves a horizontal pulling motion that engages more muscles – including those of the back, legs, biceps and forearms, for a more balanced full-body workout. On the flip side, Ski Ergs offer a low-impact workout with a reduced workload on the joints compared to the repetitive full-body impact of rowing.

What muscles does it work?

The primary muscles engaged include the latissimus dorsi (lats), deltoids (shoulders), triceps and abdominal muscles. Additionally, the legs, particularly the quadriceps and hamstrings, are activated during the partial squatting motion of each stroke. This makes the machine an excellent tool for building muscular endurance and strength, and exercises that engage multiple muscle groups, like the Ski Erg, can lead to improved overall fitness and functional strength, according to the Journal of Sports Science and Medicine.

What are the fitness benefits of Ski Erg training?

This type of training offers numerous fitness benefits, making it a versatile addition to any workout routine. It provides an effective cardiovascular workout that can improve heart health and increase aerobic capacity, according to the American Journal of Cardiology. The dynamic motion of the Ski Erg also helps enhance coordination and balance. And the resistance-based nature of the machine builds muscular strength and endurance, particularly in the upper body and core. Regular use of the Ski Erg can also aid in weight loss by burning a significant number of calories, contributing to overall body composition improvements.

Can I do Zone 2 cardio with a Ski Erg?

Yes, it’s well-suited for Zone 2 cardio, which involves maintaining a moderate intensity that allows for sustained effort over a longer periods and is highly effective for enhancing cardiovascular health and endurance, according to the Journal of Applied Physiology. Zone 2 cardio is characterised by a heart rate that is 60-70% of your maximum heart rate. This intensity level optimises fat burning and improves aerobic capacity without causing excessive fatigue. The Ski Erg allows for precise control of your workout intensity, making it easy to stay within the Zone 2 heart rate range.

Do Ski Ergs feature in Hyrox workouts?

Yes, these machines are common to Hyrox competitions, which are designed to test overall fitness through a combination of functional exercises and endurance challenges. In Hyrox events, competitors often use the Ski Erg for specific workout segments, such as a 1km ski sprint to test both speed and endurance. The inclusion of the Ski Erg in Hyrox workouts underscores its effectiveness in building cardiovascular fitness and upper body strength. Incorporating varied equipment like the SkiErg in functional fitness competitions can enhance overall athletic performance, according to the Journal of Strength and Conditioning Research.

What is a good Ski Erg session to try?

A good Ski Erg session for beginners might involve interval training, which combines periods of high-intensity effort with recovery phases. For example, try a session of 30 seconds of intense skiing followed by 1 minute of rest, repeated for 8-12 rounds. This type of workout boosts cardiovascular fitness and builds muscular endurance. For a more advanced session, consider a 1km or 2km distance challenge, aiming to complete the distance in the shortest time possible. Longer workouts test endurance and stamina for a comprehensive fitness challenge.

How can I get better at Ski Erg training?

Improving your performance involves focusing on technique, consistency and progressive overload. Ensure you maintain proper form by keeping your core engaged and using a full range of motion with each pull. Regularly incorporate these type of sessions into your workout routine, gradually increasing the duration and intensity to build endurance and strength. Cross-training with other forms of cardio and strength exercises can also enhance your overall fitness and performance. Always monitor your progress and set specific goals to maintain motivation.

How do the fitness benefits of Ski Ergs compare to a treadmill or stationary bike?

Ski Ergs offer unique fitness benefits compared to other more established types of cardio training machines. While treadmills and bikes primarily target the lower body, Ski Ergs provide a more comprehensive full-body workout, engaging both the upper and lower body muscles. This makes the Ski Erg particularly effective for building upper body strength and endurance. Combining different types of cardio equipment in a workout routine can maximise overall fitness and prevent overuse injuries, according to the Journal of Sports Science and Medicine.