Building Strength, One Sprint at a Time
Let’s clear something up right away: strength is the priority.
Our workouts are built around lifting, getting stronger, and moving well. Cardio is not the main event — it’s a supporting tool.
The sprints make up a small portion of the workout, usually anywhere from 4–8 minutes total. Sometimes it’s a little less, sometimes a little more — but the point is, it’s brief and intentional.
Those minutes aren’t random, and they’re not there to “burn calories.” They’re programmed intentionally — because getting better at the bike and the ski helps you get stronger.
The SkiErg: Strength Disguised as Cardio
When the SkiErg is done properly, it’s not about flailing fast or just surviving the minute. It’s a pulling strength movement performed under fatigue.
And this is the key shift in mindset:
Getting stronger and faster on the SkiErg isn’t only about becoming “better at cardio.”
It’s about teaching your pulling muscles to work harder, longer, and more efficiently — even when you’re tired.
Every strong ski pull uses the same muscles you rely on for chin-ups and deadlifts — your lats, upper back, shoulders, and core. The difference is that the ski challenges those muscles to keep producing force while your heart rate is elevated.
When you ski with powerful, controlled pulls, you’re training your back to stay strong and coordinated under sustained effort — a skill that transfers directly to strength training.
Why This Shows Up in Your Chin-Ups
Chin-ups aren’t just about being strong once. They require your lats and upper back to repeatedly pull your bodyweight with control, especially when fatigue sets in.
Ski work helps by building:
Lat strength to initiate the pull
Upper-back stamina to keep reps clean
Core bracing to keep your body connected
That’s why improving your SkiErg effort often leads to better chin-ups.
👉 If dropping a band is your goal, improving the quality and intensity of your ski pulls can help move you closer.
Approach the SkiErg with intention — strong pulls, solid mechanics, full effort.
That’s how you build pulling strength that carries over to every lift.
The Bike: Leg Strength Under Pressure
The bike isn’t about spinning your legs until the minute is over. When used properly, it becomes one of the most effective tools we have for building leg strength under fatigue.
On an air bike, effort creates resistance. The harder you push, the heavier it gets. That means every sprint asks your legs to keep driving when they’d rather back off.
Your quads, glutes, and hamstrings are doing the same job they do in a squat: pushing force into the ground while your core keeps you upright and stable. The bike simply asks those muscles to repeat that effort with limited recovery.
Why This Carries Over to Your Squat
A strong squat isn’t only about raw strength — it’s about staying powerful when your legs are tired.
Bike work reinforces that by:
Teaching your legs to push through fatigue
Building stamina in the muscles that drive you out of the bottom
Training your core to stay braced while your legs work
That’s why people who commit to their bike work often notice their squats feel more controlled, wall balls stay stronger deeper into sets, and thrusters don’t fall apart as quickly.
When you practice staying aggressive on the bike while your legs are burning, you’re teaching your body and brain that discomfort doesn’t mean you stop pushing — a skill that shows up immediately under a heavy bar.
Drive hard on the bike — strong leg push, steady posture, full effort.
That’s how you build lower-body strength that shows up in your squats and lifts.
The Big Picture
As we move into 2026, remember this: the bike and the ski aren’t just cardio fillers. They’re tools used intentionally to help you build strength under fatigue.
When you commit to powerful pulls, strong leg drive, and honest effort, those short bursts stop feeling random — and start contributing directly to the strength you want to build.
Strength is still the goal.
The bike and the ski just help you get there.