Ski Ergometers

Do you want to train your upper body intensively and improve your fitness? Then consider a ski ergometer. This fitness machine simulates cross-country skiing, focuses on your shoulders, back, arms and core and has an adjustable resistance level. Ideal for both beginners and professionals and fitness enthusiasts looking for variety in their training. Train comfortably from home whenever you want and achieve your fitness goals.

A ski ergometer, also known as SkiErg, ski erg or cross-country skiing machine, is a standing cardio and strength machine where you pull the handles of a cord downwards, similar to the pole movement in cross-country skiing. The resistance is adjustable and the machine is relatively compact compared to other cardio machines. Also view our complete range of rowing machines and cardio equipment for more alternatives.

What is a ski ergometer?

A ski ergometer is a fitness machine that simulates the movements of cross-country skiing. The machine has a handle at each end of a rope or cord that runs over pulleys and is connected to a resistance system. As a user you stand in front of the machine and pull the handles downwards, similar to the pole movement in cross-country skiing.

The resistance system is adjustable to make the training harder or easier, allowing you to tune the workout to your own fitness level. The display shows information such as distance, speed, time and calories burned for targeted training. The best-known ski ergometer is the Concept2 SkiErg, a professional model that is also widely used in commercial fitness centres.

Why train with a ski ergometer?

A ski ergometer is a versatile fitness machine that combines strength and cardio in one movement. It focuses on the upper body where shoulders, back, arms and core are loaded simultaneously. This makes it an effective alternative for athletes who want to strengthen their upper body or seek variety alongside their regular cardio training.

The benefits of training with a ski ergometer are:

• Complete upper body training for shoulders, back, arms and core
• Effective cardio training with high calorie burn
• Low-impact movement with low injury risk
• Compact machine that takes up relatively little space
• Adjustable resistance for every fitness level
• Ideal for HIIT training and endurance training
• Suitable for athletes with certain lower body injuries or limitations
• Specific preparation for cross-country skiers and biathletes off-season

Also read our blog starting with cardio training for more information about effective cardio training at home.

Which ski ergometer suits you?

The right choice depends on your training goal, experience level and the environment in which you will train.

You want to add variety to your cardio training with a focus on the upper body: A ski ergometer is an excellent supplement alongside a rowing machine or exercise bike. Where those machines primarily load the legs, the ski ergometer focuses entirely on the upper body.

You are a cross-country skier or biathlete and want to train specifically off-season: A ski ergometer is the most targeted machine for sport-specific upper body training. The movement accurately simulates the pole movement of cross-country skiing so you build sport-specific strength and fitness.

You want to do intensive HIIT training for maximum calorie burn: The ski ergometer is particularly suitable for high-intensity interval training. Short sprints of 20 to 30 seconds maximum effort alternated with recovery periods lead to extremely high calorie burn in a short time.

You have a lower body injury but still want to train intensively: The ski ergometer trains exclusively the upper body and barely loads your legs. This allows you to train intensively while your lower body recovers. Always consult your physiotherapist or doctor first before starting to train.

You have limited space and are looking for a compact cardio machine: The ski ergometer has a small footprint compared to other cardio machines. Ideal for a smaller home gym or a room with limited training space. Always place a protective mat under the machine for floor protection.

You want to place the ski ergometer in a gym or fitness centre: Choose a professional model with high maximum user load, robust frame and comprehensive display functions.

Which muscles do you train with a ski ergometer?

The ski ergometer focuses entirely on the upper body. The primary muscle groups are the latissimus dorsi, trapezius and the entire back musculature. In addition, the shoulders (deltoids), triceps, biceps and abdominal muscles (core) are actively loaded with every pull and stretch movement.

Due to the standing position, the glutes and legs are also slightly activated for stabilisation. This makes the ski ergometer one of the most complete upper body trainers where strength and fitness are improved simultaneously. Combine with additional strength training for a complete home gym setup.

What to look for when buying?

Type of resistance system

Most ski ergometers use air resistance via a fan, similar to air-braked rowing machines. This gives a dynamic resistance that automatically scales with your effort. Some models also offer magnetic resistance or a combination of both for more control over basic intensity. Air resistance gives the most natural feel, magnetic resistance is quieter.

Adjustability

Check whether the model offers the possibility to manually adjust the resistance in addition to the automatically scaling air resistance. More adjustment options give you more control over training intensity for both light recovery training and maximum interval training.

Display and monitor functions

A good display shows distance, time, calorie consumption, strokes per minute and heart rate. Also check whether the display is clearly readable and easy to operate. Some models also support app connectivity for linking with training platforms. Want to monitor your heart rate accurately? Also view our range of heart rate monitors.

Build quality

Choose a ski ergometer of high-quality materials that can withstand intensive use. Solid metal and robust plastic parts are indicators of good quality. Also check the quality of the rope or cord and the pulleys — these are the parts that are most heavily loaded.

Noise level

Ski ergometers with air resistance produce sound through the fan, similar to an air-braked rowing machine. The harder you train, the louder. If you live in an apartment or do not want to disturb others, consider a model with magnetic resistance or a quiet combination of air and magnet.

Dimensions and floor space

Although ski ergometers are more compact than many other cardio machines, they still need sufficient free space around the machine for a safe training position. Check the exact dimensions and measure your available space in advance.

Our advice: Choose a ski ergometer from a proven brand with air resistance for the most natural and dynamic training feel. The automatically scaling resistance makes the machine suitable for all levels and training forms from gentle endurance training to maximum interval sprints.

Who are ski ergometers suitable for?

• Cross-country skiers and biathletes who want to train their upper body specifically off-season.
• HIIT enthusiasts looking for an effective upper body cardio machine for intensive interval training.
• Home athletes who want to add variety to their cardio training with a focus on the upper body.
• Athletes with lower body injuries who want to train intensively while their legs recover. Always consult a physiotherapist first.
• Advanced strength athletes who want to supplement their cardio with an effective upper body cardio machine.
• Commercial users such as gyms and fitness centres who want to offer a versatile and popular upper body cardio machine.

Need help with your choice?

Would you like to buy a ski ergometer but are not yet sure which one best suits your needs? We will be happy to help you. You can reach our fitness specialists by phone on +31 (0)413-256800, send an email or visit our showroom in Volkel, the Netherlands.

Frequently asked questions about ski ergometers

What is the difference between a ski ergometer and a rowing machine?

A ski ergometer trains exclusively the upper body via a standing position with a downward pulling movement. A rowing machine trains the whole body via a seated rowing movement where the legs are also intensively loaded. Both are effective cardio and strength combinations but for different muscle groups. A ski ergometer is ideal as a supplement to a rowing machine or as an alternative for athletes with lower body injuries.

Is a ski ergometer suitable for beginners?

Yes. The resistance is adjustable and the movement is easy to learn. Start at a low resistance and gradually build up in intensity and duration. The low-impact movement makes it accessible for beginners with a low risk of injury. It is recommended to learn the technique properly before increasing the intensity.

How many calories do you burn on a ski ergometer?

This depends on your weight, training intensity and duration. As a guideline you burn about 400 to 600 calories per hour at moderate intensity for someone of 75 kg. With intensive HIIT training this can be significantly higher. The focus on the upper body makes calorie burn per time unit high compared to machines that only load one large muscle group.

What is the difference between the Concept2 SkiErg and other ski ergometers?

The Concept2 SkiErg is the best-known and most widely used ski ergometer in gyms and by top athletes. It is known for its excellent air resistance system, durable construction and accurate training monitor with PM5 display. Other brands offer comparable functionality sometimes at a lower price. For professional or very intensive use the Concept2 is a leading choice.

Can I do HIIT training on a ski ergometer?

Yes, the ski ergometer is particularly suitable for HIIT. A popular protocol is 20 seconds maximum sprint followed by 40 seconds rest, repeated for 8 to 10 rounds. The automatically scaling air resistance ensures that the resistance during the sprint is maximum, which greatly increases the intensity and calorie burn.

Does a ski ergometer take up much space?

Compared to other cardio machines a ski ergometer is relatively compact. The footprint is smaller than a rowing machine or treadmill. You do need sufficient space for the downward arm and body movements in front of and beside the machine. Check the exact dimensions of the model and measure your available space in advance.