The 500m Ski Erg for time is a fitness assessment to measure cardiovascular endurance and muscular power and endurance in primarily the lats, triceps, core, and legs. The 500m trial requires a strong mental focus to maintain or push the pace, especially when fatigue sets in and that burn starts but short enough for you to push through. 

The Test: Please conduct a full warm up prior to this test. Warming up is essential for the body to be ready for exercise, it reduces injury risk, and it helps you enhance your result

• Ensure the ski ergometer is in good working condition and on a stable surface.
• Set up the monitor for a 500m distance trial. Please ask if you require any help on this or ask a gym attendant who should be able to assist you.
• Stand with feet roughly hip-width apart & grasp the handles with a firm grip – Each person’s stance will be slightly different.
• Initiate the movement with a powerful downward drive, using both the arms and core.
• Establish a rhythm. Drive down hard and fast with the arms, followed by a controlled return.
• Engage the core throughout the motion, use your legs by bending slightly at the knees and hips during the drive and extending as you return.
• Push the pace and complete the 500m as fast as possible.
• Record your time.

Record the time taken to complete the 500m – Film a video of your screen at the start, you completing the 500m effort and then the scree at the end showing your completion time.

• To enter the competition specific to the discord channel, the individual must be a member of the Physique Academy Discord.
• By entering the discord, you consent and approve to be included in competition entries.
• Information regarding the specifics competition mechanics and prize will be made available in the discord.
• Information on timeframe of competitions will be made available in the discord channel.
• Prizes are non-negotiable, non-transferable, and non-refundable. No cash alternative is available. Where are prize becomes unavailable for any reason, the brand/promoter.
• Competition winner will be chosen at random and contacted via the Discord.
• Winner will not be contacted by anyone other than the Physique Academy team. Physique Academy will not be held responsible for the result of fraud via false contact not from the brand related to discord competitions.
• Prizes that entail free coaching. Free coaching will be allocated for a specific time frame. Free coaching prize competition winner will adhere to the online training contract/agreement found in the Physique Academy terms and conditions page.
• We are committed to safeguarding the privacy of our users.
• Any private information gathered to allocate prizes will not be shared. Personal data that we process for any purpose of purposes shall not be kept for longar than is necessary for that purpose.
• Physique Academy may update this competition & giveaway policy in the future by publishing a new version on our webiste.