Build the engine. Own the distance. A complete 16-week SkiErg plan with five ski sessions, two integrated strength sessions, and a deliberate 2K peak.

If you would prefer to purchase this program in ErgZone, click HERE.

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The 2,000 m SkiErg is a test of sustained power and technical control. You need to drive each pull with your whole body, hold a repeatable rhythm, and keep the movement efficient as fatigue rises. This plan builds those qualities together.

Across 16 weeks, you move through Foundation, Capacity, Conversion, and Race Preparation. Aerobic sessions develop the base. Focused intervals build repeatable power and race pace. Two integrated strength sessions support strong skiing without overwhelming the next key workout. A baseline 2K in Week 4 and a final 2K in Week 16 give the build a clear beginning and finish.

Your pace targets come from a recent SkiErg 2K average split. RPE, pull rate, and technique cues give those numbers context. If you do not have a recent 2K result, the opening weeks explain how to train by effort until the baseline test. Each training day sets out the warm-up, main work, rest, and recovery. You can use the plan on its own; the Academy Performance App is not required.

Inside the 76-page guide

• 16 weeks of structured SkiErg and strength training

• Five SkiErg sessions and two strength sessions per week

• An optional 12-week entry route for athletes who meet the readiness criteria

• Pacing, lifting, recovery, and test-day instructions

• A race plan for the final 2,000 m effort

Before you start: The full route is for athletes who already ski at least three times per week and can complete 30 minutes of comfortable continuous SkiErg work. Allow approximately 4–7 hours a week, including strength work, warm-ups, and recovery movement. The guide explains the readiness criteria for the 12-week route.

You will need a Concept2 SkiErg and basic strength equipment. Exercise substitutions are included.

Academy members: This program is included in the Academy library; you do not need to purchase it separately.