Cardio sessionFree
Ski Erg Intervals – 10 × 1 Minute
Upper body and cardio at the same time
35
min
10 repeats of 1 minute hard and 1 minute easy on the ski erg.
What does the session look like?
35 min
Total time
34
Training load
035 min
Time in each zone
Z1 · 17 min (49%) Z2 · 8 min (23%) Z5 · 10 min (29%)
Step by step
Ski-erg
Warm up
- 8 min at Z1 → Z2 (Easy pulls, hinge at the hips, arms long)
Intervals10 ×
- hard: 1 min at Z5, RPE 8 (Drive down with the hips and core, finish hands by the thighs)
- easy: 1 min at Z1 (Slow pulls or rest)
10 × (1 min at Z5, RPE 8 / 1 min at Z1)
Cool down
- 7 min at Z1 (Easy pulls, then stretch lats and shoulders)
Who is it for?
People who want intense upper-body cardio.
Who is it not for?
People with a shoulder injury.
