Skiergs can be used to test double pole strength throughout the year. Ergs provide a consistent environment and a very simple testing platform!
Test Warmup:
It's important to keep your warm up consistent for each test.
Example warm up:
10 min easy run or spin
15 min easy Skierg
3 x 3 min intervals building w/ 3 min recovery
3 min L2
3 min L3 (low)
3 min L4 (med high)
5-10 min easy shake out
TEST
Remember to reset the SkiErg. Keep the resistance consistent during each test. We recommend resistance setting 1 for beginners, resistance setting 3 for advanced skiers.
Start the test by pulling down on the handles. The test ends when you reach 1km of distance. Record your time and heart rate (max and averave if you wear a HR monitor).
This test can be done in the 1km format. The beauty of DP tests is improvement spands across all distances. Meaning, if you goal is to imporve double pole effecincy and power in long distance racing, monitoring imporvement in 1km is still relevant. If the intesnity in the1km test feels too high for you, this test can be done the same way pulling 3km as well.
