Standardized session on SkiErg/ergometer, designed to track training progression.

This session can be performed every four weeks and serves as a standardized workout to monitor training progression. The SkiErg/ergometer is a precise tool that consistently provides accurate feedback on physical condition, especially for those preparing for long-distance races. 

The session was developed by coach Vetle Leander Johansen from Team Swenor-Splitkon, who is responsible for athletes including Calle Halfvarsson and Oskar Svensson, as well as several of Norway’s fastest elite skiers.

Session facts

Training effect 

The purpose of this session is to build overall capacity and to assess whether you are improving from your training efforts.

Warm-up — approx. 30 min

• Ensure you are well warmed up before starting the intervals

Intervals — 30 min

• 4 × 5 minutes at medium to high intensity
• 2 minutes rest
• Start at an intensity that feels quite easy, and increase the intensity from interval to interval

Cooldown — approx. 30 min

• Include a good cool down after the last interval

Description

Begin at an intensity that feels relatively easy, and increase the intensity with each interval. Track and note the intensity in time/500 meters, or preferably in watts. Watts increase linearly with greater effort and are easier to manage. The goal is to complete at least 4 intervals the first time you do this session, gradually working towards extending your performance in the “test”.

For example: Start at 120 watts and increase by 20 watts per interval. You don’t need to push to exhaustion, but rather to a point where you can distinguish how hard each interval feels, whether your condition is improving or declining. The first time you might go 120, 140, 160 watts before finishing with the last interval at 180. If your condition improves, you should be able to increase further to 200, 220, or even higher, confirming that you are stronger than before.

Also Read – RUNNING TRAINING: Effective intervals – improve your VO2max

Are you interested in training for Ski Classics, long-distance, traditional cross-country skiing, and biathlon? Click HERE and read more about it.