ELITE Series: The 2k - SkiErg

BUILD THE ENGINE. OWN THE DISTANCE. The 2,000 m SkiErg demands sustained power, disciplined pacing and technical control. ELITE Series 02: The 2K develops those qualities together. This 16-week program progresses through four phases: • Foundation — establish consistency, efficient pulling and a current 2K reference. • Capacity — extend aerobic work and introduce controlled race-pace repetitions. • Conversion — develop aerobic power and 2K-specific endurance. • Race Preparation — rehearse, taper and finish with a deliberate 2,000 m test. Five SkiErg sessions form the weekly structure, supported by two strength sessions. Pressing, pulling, triceps, trunk, lower-body and explosive work support a stronger complete pull. Lifting volume reduces as race day approaches and is removed in Week 16. Includes programmed SkiErg intervals, pull-rate targets, benchmark-based pacing, strength completion cards, warm-ups, recovery guidance and coaching notes. Your baseline 2K is in Week 4; the final test is in Week 16. The full route suits athletes who already use the SkiErg at least three times weekly and can complete 30 minutes of comfortable continuous work. A 12-week entry route is available to athletes who meet the additional readiness criteria. Allow approximately 4–7 hours weekly. Requires a Concept2 SkiErg, a bench and barbell or dumbbells, a pull-up or pulldown option, a kettlebell or hang-clean setup, a medicine ball and basic lower-body loading. Exercise substitutions are provided. The training instructions are included in ErgZone. No Academy Performance App or separate PDF is required.