Drill library · Erg pacing (ski + row)
Aerobic · Skill
The ski erg and row are the most measurable stations in the race. A common failure is an opening split that is faster than the athlete can repeat, followed by rising effort, slower metres, and a damaged run. This drill makes the opening pace a decision instead of a reaction.
Race load + format
SkiErg 1000 m · RowErg 1000 m · Train with repeatable pace and drag-factor evidence. The event controls race-machine setup, so verify the current rulebook and briefing.
Targets: Pacing discipline + breath-cadence sync
10-minute field test
Warm up, choose a conservative split, then complete four 500 m intervals with 90 seconds easy recovery. Keep machine, drag factor, stroke-rate display, and pre-test routine consistent. The goal is not the fastest first interval. It is the fastest repeatable set that leaves the next movement usable.
Pass: all four intervals stay within your chosen tolerance, technique remains stable, and exit quality is repeatable. Scale: slow the split or lengthen recovery if pace requires frantic cadence or movement quality deteriorates.
Technique cues
Open this page mid-session. Cycle through the cues across reps. Don't try to fix all four in one set, pick one, dial it, then add the next.
Damper setting changes flywheel feel; it is not a direct intensity control. Concept2 recommends starting around 3-5 for technique work, then using the monitor's drag factor to reproduce the setup. Race-machine settings can differ, so confirm the current event standard.
Use the monitor to find the cadence that holds your target split without rushed recovery or collapsing force. Record it, then compare the same window across intervals instead of copying a universal number.
Row: legs straighten before arms pull. Ski: hips hinge before arms drive down. Reversing the order wastes the biggest muscle group.
Lock onto the split you proved in the field test. The split is the dial; meters tick down on their own.
Common faults
Each fault has a diagnostic. The diagnostic tells you what to change, load, posture, cadence, rest interval, or skill cue.
Went out too fast. Hold the planned split in the warm-up before going to race-pace effort.
Compensating for power loss with cadence. Slow the stroke rate by 2 SPM and increase the pull instead.
Damper too high, or grip too tight. Drop damper, loosen the grip, it's a hook, not a vice.
Effort was 1-2 RPE points above target. Next time, hold the split lower in the first 200 m.
Modifications
No substitute exactly matches the machine. Preserve the session job, duration, and effort, then record the change so the next test stays interpretable.
Burpees over a single rope or air-dyne intervals. Different mechanics, similar aerobic cost.
Stop the drill. A generic machine swap is not a diagnosis or rehabilitation plan. Seek qualified guidance when symptoms persist, recur, or concern you.
Evidence
Split targets, cadence windows and interval tolerances are individual training decisions, not official race rules. Use repeated evidence from the same setup. This drill is general training guidance and does not replace medical or rehabilitation advice.
Related drills
Find out what's actually costing you minutes
SkiErg and RowErg pacing are two of 8 systems we measure. Take the assessment to find out if erg technique is your fix, or if compromised running matters more for your race-day time.
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Related tools
Use this drill page with the calculator, readiness, article, and playbook pages so technique work connects back to race execution.
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