The SkiErg-machine, designed for double poling, is a popular and common training tool in gyms and home gyms. Veikko Sinisalo, Managing Director of Finnrowing, the importer of SkiErg in Finland, stresses that it is not just for elite skiers and encourages recreational athletes to try it out.

SkiErg training is often seen as a good option when the weather outside is bad, but according to Sinisalo, the possibility of skiing indoors is not the only good thing about the device.

“SkiErg is a good option if you want to do a tough interval workout, as you can keep the frequency really fast. It can be difficult to do such an efficient workout on the rollerskis, especially when double poling.”

“If you have weaknesses in upper body strength, strength training can also be done with SkiErg. In that case, choose a large resistance and keep the frequency lower.”

SkiErg is part of the equipment selection in many gyms, and according to Sinisalo, double poling is a very good form of warm-up before strength training.

“It is often thought that the legs are not very involved when using SkiErg, but it is actually the same pumping motion used in double poling on skis, so it is easy to warm up the whole body. It is an extremely good movement for the average office worker, using the legs and body and pulling down hard on the abs, but also reaching up. It is a very positive movement for the well-being of the back.”

Sinisalo says the best thing about SkiErg is its suitability for many different types of exercise. He recommends adjusting the resistance to the skier’s strengths. If you are skiing at a fast frequency in winter, you should set the resistance to a reasonably low level and vice versa. With a higher resistance, more force is added to the movement, so you’re more on the strength training side.

Sinisalo encourages skiers to try a variety of different exercises.

“The best use of the machine is for double poling. Although it also has a classic striding feature, it is deficient because you do not use your legs. I would also encourage recreational athletes to try it, as it can add versatility to your training. It is a form of exercise that is pretty difficult to injure oneself.”

Here are some training tips by Veikko Sinisalo:

1. Tabata exercise: 20 seconds all out, 10 seconds recovery. Continue this for 10 minutes. The exercise aims for maximum frequency and energy output.
2. Speeds exercise: fast, 10 seconds maximal speeds. This exercise improves muscle innervation, which is why it is also a good exercise for recreational skiers.
3. Longer intervals: at anaerobic threshold, 8-10 minute intervals.
4. Longer duration exercises in the base endurance range: important to adjust resistance and to monitor heart rate. The movement can be intensified, and challenges can be added with a balance board.