Weekly SkiErg Vascular Health Plan
This short-format plan includes three 15–20 minute SkiErg sessions each week to boost cardiovascular health, improve arterial flexibility, and fit easily into your routine.
Monday – Interval Booster (16 mins)
- 2 min warm-up (easy pace)
- 8 rounds: 40 sec hard (75–85%), 80 sec easy
- 2 min cooldown
Focus: HDL boost, nitric oxide release, endothelial function
Wednesday – Steady State Rhythm (18 mins)
- 3 min warm-up
- 12 min continuous at 65–75% effort
- 3 min cooldown
Focus: Base fitness, blood pressure regulation, vascular tone
Friday – Pyramid Intervals (18 mins)
- 2 min warm-up
- 1 min @ moderate pace, 1 min rest
- 2 min @ strong pace, 1 min rest
- 3 min @ steady pace, 1 min rest
- 2 min @ strong pace, 1 min rest
- 1 min @ moderate pace
- 2 min cooldown
Focus: Stroke variation, aerobic capacity, artery elasticity