Almost every box has one, and in almost every box people walk right past it. Everyone knows the rower, the bike too. But the two handles on the wall? You try them once, pull 500 metres, end up with pumped forearms — and leave it at that.
That's a shame, because few machines put so much core and upper-body work on the clock so quickly. And the SkiErg is honest: it doesn't forgive bad technique, it shows it to you immediately as a low watt number. Which is exactly why it's worth learning properly instead of skipping it.
Here's what matters: technique, pacing and three workouts to get you started.
SkiErg technique: the pull comes from the hips, not the arms
This is the one point everything hinges on. The SkiErg is not an arm machine — it's a full-body machine where the arms sit at the very end of the chain. The power comes from your hips and trunk.
The movement in four steps:
Done right, you feel it in your lats and trunk — not in your forearms. Burning forearms after 500 metres are almost always a technique signal, not a fitness signal.
Double pole or diagonal — when to use which
The SkiErg reproduces two techniques from cross-country skiing. With the double pole you pull both handles at the same time. That's the technique to learn first: both sides work in sync, your hips can contribute fully, and you produce the most power.
And yes, the diagonal technique genuinely works on the machine — Concept2 lists it as the second official technique: the two handles hang on separate cords, so you can pull alternately, one arm after the other, like classic cross-country skiing. As a variation and for warming up, it's a good option.
For intervals and measured distances, double pole remains the choice: the rhythm is easier to keep constant, and your times stay comparable. In short — double pole is your workhorse, diagonal the variation.
Three mistakes we see on the SkiErg again and again
Pulling with the arms only. You know the result by now — forearms cooked, watts low. If you're not sure whether you're doing it: film yourself from the side. If your hips barely move, you're pulling with your arms.
Cutting the pull short. Many people stop at hip height. The last part of the pull, where your hands travel past your thighs, is where the lats really work.
Cadence instead of power. Pulling faster feels like more, but rarely produces more. One long, powerful pull with a controlled return beats frantic pumping almost every time. Watch the split time, not the strokes per minute.
The damper controls the feel, not the resistance
Inside the housing at the bottom sits a flywheel with air vanes — Concept2 calls it the wind wheel. Your pull accelerates it, the air slows it down again. That's where the name air resistance comes from, and the sound too.
The flap on its side is not a difficulty dial. It only controls how much air enters the wheel — in other words, how the pull feels. Set high, it feels like heavy, slow snow. Set low, lighter and faster.
The actual resistance comes from you: the harder you pull, the more the wheel builds up. If you think you're training harder on the highest setting, you're confusing feel with output. Most people do best on a middle setting — and then leave it alone, so their numbers stay comparable over the weeks.
Watts instead of feel — how to pace yourself
The PM5 monitor shows you watts, distance and split time. The number to steer by is watts — or the split per 500 metres, if you prefer reading that.
The reason is simple: watts are standardised worldwide. Your 200 watts in Pfäffikon are the same 200 watts in Boston. Your feel varies with sleep, daily form and coffee — the number doesn't.
Finding your baseline: pull one minute under control, at a pace where you could still talk afterwards. Note the average watts. That's your base pace. Intervals go above it, long sessions below it. Re-test after six to eight weeks.
Three SkiErg workouts to get started
1. Technique starter — 5 × 500 m, 1 minute rest. The goal is not the fastest time but five equal times. If the last set drops off noticeably, you started too hard. A clean result here is worth more than one good single time.
2. Intervals — 8 × 250 m, rest as long as the work. Short, hard, with clear recovery. Here you're allowed to go above your base pace. Make sure the technique in the last set is still the same as in the first.
3. The 1000. Once every few weeks as a benchmark — the distance that features as a fixed station in race formats like Hyrox. Break it up: the first 250 m deliberately controlled, the middle half at base pace, the last 250 m everything that's left. If you blow the first 250 m, you lose more at the end than you gained at the front.
That adds up to a training plan without any maths: one technique session and one interval session per week, and a 1000 every four to six weeks as a benchmark. If your SkiErg training runs alongside strength work, don't put the intervals the day before heavy pulling — your back and lats need the rest.
And where does it go?
The SkiErg needs little floor space, but height. The version with the floor stand measures 59.6 × 127 × 215.9 cm and stands stable without fixing — wall mounting saves you floor space but needs a load-bearing wall.
What that means for your room — footprint, noise and wall mount versus floor stand — is covered on the ski ergometer overview. If you know the pull from rowing: the mechanics and monitor are the same as on the rowing machine, you'll feel at home right away.
Frequently asked questions
Do I need to know how to cross-country ski?
No. The movement is learned in a few minutes — the difference between beginner and advanced isn't skill, it's whether the power comes from the hips. If you've never stood on skis, you can still pull cleanly on day one.
How often should I get on the SkiErg?
Two sessions per week are enough to build technique and endurance — one long and steady, one with intervals. As a complement to strength training, a short session as a warm-up also works. More only really pays off when you're training towards an event.
What's a good 1000-metre time?
The honest answer: it depends heavily on body weight, technique and training history — there's no universal target time. Take your first attempt as a baseline and re-test after six to eight weeks. Comparing against yourself tells you more than any table.
Why are my watts lower than on the rower?
Because on the rower your legs do most of the work — the strongest muscles you have. On the SkiErg, more of the load sits on your trunk and upper body. Lower numbers are normal here and not a sign you're doing something wrong. Compare SkiErg with SkiErg.
Is the SkiErg worth it next to a rowing machine?
If the space is there: yes — the two complement each other because the load is distributed differently. If you have to pick one and want broad base endurance, the rower is the more versatile start. The SkiErg plays its strength when you specifically want your upper body and trunk under endurance load.