EnergyFit SKI-ROW Setup guide

TRAINING GUIDE

03
04
STRETCHING GUIDE
05
GETTING STARTED
06
ROWING TECHNIQUE
07
CONTENTS
IMPORTANT SAFETY NOTES
SKIING TECHNIQUE
08
10
SAMPLE TRAINING PLANS
12
INITIAL WORKOUTS
COMBINED SKI-ROW WORKOUTS
13
ALTERNATE ROWING EXERCISES
16
ALTERNATE SKIING EXERCISES
21
TRAINING LOG SAMPLE

3
WARNING!
e safety level of the machine can only be maintained if it is regularly inspected for wear and/
or damage. Replace defective components immediately to ensure safe use. Do not use the
machine until it is fully repaired.

Use of this machine with worn or weakened parts (pulleys, cords, spools) may result in injury to
the user. When in doubt about the condition of any part, we strongly advise that it be replaced
immediately. Use only genuine Impulse replacement parts. Use of other parts may result in
injury or poor performance of your machine.

e Ski-Row must be used on a stable, level surface.

Do not twist the cords and avoid pulling them all the way out to the point at which they stop.
Do not release handles when they are in the pulled out position. Bring handles back to the top
position before releasing them. Perform regular inspection and maintenance as recommended.
Keep unsupervised children away from the Ski-Row.
LIABILITY DISCLAIMER
By making use of any information in this document, you agree to the following:

NO WARRANTIES: All of the information provided in this document is provided "AS-IS"
and with NO WARRANTIES. No express or implied warranties of any type, including for
example implied warranties of merchantability or tness for a particular purpose, are made
with respect to the information, or any use of the information, in this guide. ENERGYFIT
("Company") makes no representations and extends no warranties of any type as to the accuracy
or completeness of any information or content in this guide.

DISCLAIMER OF LIABILITY: Company specically DISCLAIMS LIABILITY FOR
INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability
for any loss or damage suered by any person as a result of the use or misuse of any of the
information or content in this document. Company assumes or undertakes NO LIABILITY
for any loss or damage suered as a result of the use, misuse or reliance on the information and
content in this document.

USE AT YOUR OWN RISK: is document is for informational purposes only. Consult a
physician before performing any exercise program, including the workouts, plans, or exercises
in this guide. It is your responsibility to evaluate your own medical and physical condition, or
that of your clients, and to independently determine whether to perform, use or adapt any of
the information or content in this document. Any exercise program may result in injury. By
voluntarily undertaking any exercise displayed in this guide, you assume the risk of any resulting
injury.
IMPORTANT SAFETY NOTES

4
GLUTES &
HAMSTRINGS
Bend one knee up to your
chest & grab it with both
hands. Gently hug your leg to
stretch. Repeat with other leg.
HAMSTRINGS
While seated on the oor
straighten one leg. Gently
lean forward and reach for
your foot. Repeat with other
leg.
QUADRICEPS
Bend one leg and grab the
foot with your hand. Gently
pull your foot up against your
glutes to stretch. Repeat with
other leg.
CALVES & ACHILLES
Lean forward against a wall
with your hands. Hold one
heel on the ground and gently
stretch the calf area. Repeat
with other leg.
LEGS & BACK
Take a long step forward with
one leg & slowly lunge down
until thigh is parallel to the
ground, keep torso vertical.
Repeat with other leg.
STANDING
HAMSTRINGS
Place one straight leg on a
raised surface. Lean forward
to gently stretch the leg.
Repeat with other leg.
LEGS
Stand on your hands and feet
in a bridge position. With
arms straight gently stretch
the back of one leg. Repeat
with other leg.
TRICEPS
Put one arm behind your head
with your elbow pointing up.
Grab your elbow with your free
hand and gently pull. Repeat
with other arm.
STRETCHING GUIDE
Many exercise related injuries may be prevented by stretching eectively before and aer a workout.
Warm up prior to stretching by rowing and/or skiing lightly for 2-4 minutes. While stretching
take full deep breaths and limit bouncing movements. Repeat each stretch 2-4 times and hold pre-
workout stretches for roughly 10 seconds. For post-workout stretching hold each stretch for roughly
30 seconds.
RECOMMENDED STRETCHES

5
START SLOW
When you rst get started, it can be tempting to do
too much too soon. We recommend you focus on
rening your technique at dierent speeds, resistance
levels, and workout durations. We have included a
set of “Initial Workouts” that will help get you up to
speed.
TRAINING PLANS
We have included several training plans for your
reference. e rst is for the rowing modality,
followed by the Ski-Erg modality, and lastly
suggestions for combined workouts. ey are sample
two-week training plans meant to build upon the
“Initial Workouts” we’ve also provided. Additionally
they should kick-start your desire to create long term
training plans. You can develop them on your own
or use the countless resources available online to
assist you, the possibilities are endless.
ALTERNATIVE EXERCISES
In addition to rowing and skiing simulation the
Ski-Row oers the ability to perform alternative
strength and cardio exercises. We’ve included several
examples with instructions and links to online
videos, but your imagination is the only limitation.
LEARN PROPER TECHNIQUE
Before your rst workout, take the time to review the
technique information provided later in this guide.
Learning proper technique initially will help you row
and ski more eectively. It will also assist in injury
prevention and the formation of bad technique
habits that are challenging to break.
TRACK YOUR PROGRESS
A key motivational tool is the monitoring of your
progress towards your tness goals. At the end of this
document we have provided a sample training log
you can use to document your workout performance.
We recommend you make photocopies to be used in
your training plan going forward.
EDUCATE YOURSELF
Familiarize yourself with the magnetic resistance
setting and how it controls the feel of the machine.
GETTING STARTED
e Ski-Row is easy to use. Once you learn the basics, you can develop a plan to achieve your tness
goals. Use the information provided throughout this guide to make the most of your Ski-Row.

6
1. THE CATCH
ROWING TECHNIQUE
Rowing is an exercise that uses every large muscle group in the body. Below are descriptions and illustrations of each
of the four rowing movements.
Start with a simple plan: Legs rst, then body, then arms on the drive; Arms, body, then legs on the recovery.
2. THE DRIVE
3. THE FINISH
4. THE RECOVERY
• Shins vertical with body pressed up to the legs
• Arms extended and relaxed
• Head neutral
• Shoulders level
• Press with your legs to begin the drive
• Arms still extended and inline with ywheel
• Body swings back past vertical
• Pull handle strongly to body
• Use your core to support strong body position
• Handle held just above your stomach
• Wrists at
• Shoulders relaxed
• Extend your arms completely
• Lean forward at the hips
• Bend your knees when hands pass your knees
• Return to the catch position to begin next stroke

7
1. THE CATCH 2. THE DRIVE
• Bend your knees and use your core muscles to
pull the handles downward
• Keep the handles near your head by keeping
your arms bent
3. THE FINISH
• With your knees still bent nish the pulling
motion by extending your arms down along the
side of legs
4. THE RECOVERY
• Straighten your body and extend your arms to
return to the catch position to begin your next
stroke.
• Stand feet shoulder-width apart
• Grab the handles with relaxed arms
• Your hands should be slightly above your head
SKIING TECHNIQUE
Like rowing, Skiing is an exercise that uses every large muscle group in the body. Below are descriptions and
illustrations of each of the four Skiing movements.

8
WORKOUT 3
is workout introduces longer pieces with stroke rate variation. Here are the details:
Do four 6 minute pieces, varying the stroke rate as noted below. Try to row at a pace that is slightly faster than your
10 minute pace from Workout 2.
1. 20 spm for the rst 2 minutes
2. 22 spm for the next 2 minutes
3. 24 spm for the last 2 minutes,
4. Rest: row very easily for 2 minutes before starting the next 6 minute piece.
WORKOUT 1
Start with a row of 3–5 minutes. If you feel good aerward, do more short intervals like this.
WORKOUT 2
Start paying attention to stroke rate and power output. On the console, stroke rate is displayed in strokes per minute;
power output is displayed in watts. Here are the workout details:
1. 2 minutes at 20 strokes per minute (spm), comfortable eort; 1 minute rest.
2. 2 minutes at 22 spm, harder eort; 1 minute rest.
3. 2 minutes at 24 spm, comfortable eort; 1 minute rest.
4. 2 minutes at 24 spm, harder eort; 1 minute rest.
5. 10 minutes consistent pace rowing at your choice of power and stroke rate. Remember the pace you chose
because you will use it in your next workout.
WORKOUT 4
is workout consists of longer, steady rowing.
Do two 8 minute pieces with 4 minutes rest in between. Aim for a pace that’s between the paces you rowed in
workouts 2 and 3. Your stroke rate should be in the 20 to 24 range.
WORKOUT 5
is workout features short intervals to change things up. is workout will determine your fastest pace.
Row 1 minute hard, 1 minute easy for a total of 18 minutes. Watch the console for your pace. Your stroke rate should
be in the 20 to 24 range. Record your pace aer the workout.
BENCHMARK WORKOUT
Once you complete Workout 5, do a benchmark piece of 30 minutes nonstop. Record your total meters, and repeat
this workout every few weeks to see how you are progressing.
NEXT STEPS
Now that you’ve completed the initial workouts you'll want to create a training plan to achieve your goals. is guide
contains a sample two-week training plan to get you started along with links to additional training resources.
INITIAL ROWING WORKOUTS
Once you’ve learned the rowing technique you can begin increasing the intensity and length of your
workouts. Here are few workouts to get you started, we recommend doing them in the order listed.
Before trying these workouts, please read our liability disclaimer on page 3.

9
WORKOUT 3
is workout introduces longer skiing with stroke rate variation.
Do four 6 minutes pieces, varying the stroke rate as noted below. Try to ski at a pace that is a faster than your 10
minute pace from Workout 2.
1. 35 spm for the rst 2 minutes
2. 40 spm for the next 2 minutes
3. 45 spm for the last 2 minutes
4. Rest: ski very easily for 2 minutes before starting the next 6 minute piece.
WORKOUT 1
Start with a skiing exercise of 3–5 minutes. If you feel good aerward, do more short intervals like this.
WORKOUT 2
Start paying attention to stroke rate and power output. On the console, stroke rate is displayed in strokes per minute;
power output is displayed in watts. Here are the workout details:
1. 2 minutes at 35 spm, comfortable eort; 1 min rest
2. 2 minutes at 40 spm, harder eort; 1 min rest
3. 2 minutes at 42 spm comfortable; 1 min rest
4. 2 minutes at 44 spm, harder eort; 3 min rest
5. 10 minutes consistent pace skiing at your choice of power and stroke rate. Remember the pace you chose,
because you will use it in your next workout.
WORKOUT 4
is workout focuses on longer, steady skiing.
Do two 8 minute pieces with 4 minutes rest in between. Aim for a pace that's between the paces you used in workouts
2 and 3. Your stroke rate should be between 40–45 spm.
WORKOUT 5
is workout features short intervals to change things up. is workout will determine your fastest pace.
Ski 1 minute hard, 1 minute easy for a total of 18 minutes. Watch the console for your pace. Aim for a stroke rate of
40–45 spm. Record your pace aer the workout.
BENCHMARK WORKOUT
Once you complete Workout 5, do a benchmark piece of 30 minutes nonstop. Record your total meters, and repeat
this workout every few weeks to see how you are progressing.
NEXT STEPS
Now that you’ve completed the initial workouts you'll want to create a training plan to achieve your goals. is guide
contains a sample two-week training plan to get you started along with links to additional training resources.
INITIAL SKIING WORKOUTS
Once you’ve learned the skiing technique you can begin increasing the intensity and length of your
workouts. Here are few workouts to get you started, we recommend doing them in the order listed.
Before trying these workouts, please read our liability disclaimer on page 3.

10
SAMPLE ROWING TRAINING PLAN
ere are additional online resources worth reviewing as well as private coaching. ENERGYFIT
does not ocially endorse specic coaches; we recommend reviewing the credentials and experience
of online coaches to determine the best t your goals and budget.
Additional free resources exist on sites such as YouTube.com, row2k.com, and USRowing.org.
A great place to start is UCanRow2:
https://ucanrow2.com/indoor-rowing-workouts
MON TUE WED THUR FRI SAT SUN
WEEK 1 2 min hard /
2 min easy
2500 meters
time trial
3 x 1000m /
3 min easy
in between
5 x 4 min / 1
min easy in
between
5 x 1500m /
2 min easy
in between
3 x 15 min /
4 min easy
in between
10,000
meters
time trial
WEEK 2 6 x 500m / 2
min easy in
between
20 mins
steady
3 x 750m / 1
min easy in
between
6 x 2000m /
3 min easy
in between
12 x 1 min /
1 min easy
in between
6 x 4 min / 2
min easy in
between
Half
marathon
time trial
21,097m
ONLINE RESOURCES

11
SAMPLE SKIING TRAINING PLAN
ere are additional online resources worth reviewing as well as private coaching. ENERGYFIT
does not ocially endorse specic coaches; we recommend reviewing the credentials and experience
of online coaches to determine the best t your goals and budget.
A great place to start is UCanRow2:
https://ucanrow2.com/indoor-workouts-skierg
ONLINE RESOURCES
MON TUE WED THUR FRI SAT SUN
WEEK 1 3 x 3 min / 2
min easy in
between
3 x 750m / 2
min easy in
between
6 x 2 min / 1
min easy in
between
12 x 500m /
2 min easy
in between
5 x 5 min / 2
min easy in
between
2 x 6000m /
2 min easy
in between
10,000 me-
ters time
trial
WEEK 2 12 x 1 min /
1 min easy
in between
20 mins
steady
4 x 1000m /
2 min easy
in between
3 x 8 min / 4
min easy in
between
4 x 2000m /
2 min easy
in between
6 x 4 min / 2
min easy in
between
Half
marathon
time trial
21,097m

12
ROTATING THROUGH A STEP-DOWN WORKOUT
Step down from 8 minutes to 7 minutes, and so on, down to 1 minute, alternating from rowing to skiing. As the
pieces get shorter, increase the intensity. Total time: 36 minutes. Rest time is just the length of time it takes you to
switch the machine from rowing to skiing and vice versa, though you can add a longer rest if desired.
For Variety: is could also be done as a pyramid, from 1 minute up to 6 minutes and back down. Or you could use
distance rather than time for the steps. For example: 2000m ski, 1750m row, 1500m ski, and so on.
WORKOUT IDEAS
Before trying these workouts, please read our liability disclaimer on page 3.
SWAPPING EQUAL INTERVALS
Alternate a 2-5 minute row with a 2-5 minute ski, with 1–3 minutes of rest in between. Your work intensity should be
high, but not at your maximum. Repeat for a total of 4 to 8 pieces.
Note: Shorter rest will shi the workout’s focus toward endurance; longer rest will shi it toward maximum power
development.
LONG PIECES / BACK AND FORTH
Warm up by skiing for 5 minutes. Switch to the rower for 15 minutes; row easily for 5 minutes; switch back to skiing
for 15 minutes; then a 5 minute cool-down on the rower. You can also use distance for the intervals. For Variety: e
work pieces may be shortened or lengthened.
RECOVERY / COOL-DOWN
Switching to “the other erg” can be a welcome change of pace for the cool-down aer a hard workout. Plus, it’s a good
way to add some muscular balance to your workout.
COMBINED SKI-ROW WORKOUTS
e ENERGYFIT Ski-Row allows you to benet from the many health benets of skiing and rowing all in
one amazing machine. While the Ski-Row can be used for rowing-only or skiing-only workouts its true
value is revealed by enabling mixed-erg workouts. What are the benets of a mixed-erg workout?
• Balances opposing muscle groups, specically at the hips. Rowing opens at the hip while skiing closes
at the hip.
• Alternates muscle groups. Allows some muscles to rest which can allow for longer workouts.
• Adds variety. In addition to traditional rowing and skiing we've included several alternate exercises
in this guide you can perform on the Ski-Row.

13
ALTERNATE ROWER EXERCISES
SINGLE ARM ROW
Very similar to two-handed traditional rowing. Grasp the handle in the middle section with either hand. Row
normally and nish on the side of your body. You may want to rotate your hand outward. Repeat with other arm.
Videos of these exercises and more can be found on our website.
www.energy.fit/videos
www.energy.fit/training
SINGLE LEG ROW
Very similar to two-legged traditional rowing. Rest one leg by placing your foot on the ground. Row normally
using one leg. Repeat with other leg.
START FINISH
START FINISH

14
ALTERNATE ROWER EXERCISES
BICEPS CURL
Grasp handle with your palms facing up. Drive with your legs. Finish by bending your arms at the elbow as you
would in a traditional biceps curl. e handle should end up just above your forehead. Recover naturally.
REVERSE OVERHEAD PRESS
Face away from the fan and grab the handle behind your head. Lean forward slightly. Extend your arms over your
head with a pressing motion.
START FINISH
START FINISH
Videos of these exercises and more can be found on our website.
www.energy.fit/videos
www.energy.fit/training

15
ALTERNATE ROWER EXERCISES
ARMS ONLY ROW
Start with your legs fully extended as you would in a typical nish position. Keep your back straight and upright.
Row with your arms only not leaning with your body or driving with your legs.
HIGH ROW
Very similar to traditional rowing. Start normally, but nish with the bar high on your chest.
START FINISH
START FINISH
Videos of these exercises and more can be found on our website.
www.energy.fit/videos
www.energy.fit/training

16
ALTERNATE SKIING EXERCISES
STAGGERED LEGS
Very similar to traditional skiing. Stagger your feet by moving one forward about 12 inches. Ski normally.
Repeat the exercise with the other leg.
SINGLE LEG TRICEPS PULL-DOWN
Stand on one leg. Bend the other leg at the knee. Grasp the handles and keep your upper arms in-line with your
torso. Pull the handles down to your sides while keeping your back straight.
START FINISH
START FINISH
Videos of these exercises and more can be found on our website.
www.energy.fit/videos
www.energy.fit/training

17
ALTERNATE SKIING EXERCISES
PLYO JUMP
Very similar to traditional skiing. Ski normally to the nish position.
To recover aer the nish jump vertically while allowing the handles to return to the start position.
START FINISH
JUMP RECOVERY
Videos of these exercises and more can be found on our website.
www.energy.fit/videos
www.energy.fit/training

18
ALTERNATE SKIING EXERCISES
ALTERNATING REVERSE LUNGE
Normal start position. Take a large step backward into a lunge position. Pull the handles to the side of your body.
Stand up for the recovery repeat with the opposite leg.
CLASSIC SKIING TECHNIQUE (ALTERNATING ARMS)
Stand feet shoulder-width apart. Grab the handles with relaxed arms. One hand should be slightly above
your head, the other at your side. Bend your knees slightly and use your core muscles to pull the raised handle
START FINISH
START FINISH
Videos of these exercises and more can be found on our website.
www.energy.fit/videos
www.energy.fit/training

19
ALTERNATE SKIING EXERCISES
WOOD CHOPPER
Start with your body turned sideways to the machine. Grab both handles over your shoulder with your arms
extended. Pull the handles down at an angle across your body while keeping your hands close together.
STRAIGHT ARM PULL-DOWN
Normal start position, but with arms fully extended. Keep your body straight. Pull the handles down to your sides
while keeping your arms extended.
START FINISH
START FINISH
Videos of these exercises and more can be found on our website.
www.energy.fit/videos
www.energy.fit/training

20
ALTERNATE SKIING EXERCISES
REVERSE OVERHEAD TRICEPS EXTENSIONS
Start facing away from the machine. Grab the handles over your head with cables crossed. Take a small step
forward and lean forward slightly. Pull the handles over and out in front of your head by extending your arms.
START FINISH
HAND POSITION (CABLES CROSSED)
Videos of these exercises and more can be found on our website.
www.energy.fit/videos
www.energy.fit/training