SkiErg 30-Minute Steady State
By the Watta Team · Updated
Intermediate30 minSkiErg
A 30-minute steady-state session on the SkiErg. This upper-body-dominant workout builds aerobic capacity, shoulder endurance, and core stability while providing a low-impact alternative to rowing for cross-training days.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:20-2:35 | - | Easy skiing, focus on rhythm |
| 2 min | 2:10-2:25 | - | Build to working pace, engage core |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 10 min | 2:05-2:20 | - | Steady pace, focus on hip hinge and arm pull |
| 10 min | 2:05-2:20 | - | Maintain rhythm, check core engagement |
| 5 min | 2:05-2:20 | - | Hold pace, stay tall between pulls |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | 2:30+ | - | Easy skiing to cool down |
| 2 min | Very easy | - | Light pulls, shoulder rolls |
Coaching Notes
- +The SkiErg technique uses a hip hinge and powerful arm pull — not just arms.
- +Initiate each pull by crunching the core and hinging at the hips, then follow through with the arms.
- +Split times on the SkiErg are typically slower than rowing — 2:05-2:20 is a solid steady-state range.
- +The SkiErg is excellent cross-training for rowers, working the pulling muscles in a different pattern.
- +Stand close enough to the machine that the handles reach full extension at the top of each pull.
Frequently Asked Questions
How do SkiErg splits compare to rowing splits?
SkiErg splits are typically similar to or slightly slower than rowing splits for the same effort level, as you are using fewer muscle groups. Do not compare directly — use heart rate or perceived effort instead.
Is the SkiErg good for rowing cross-training?
Excellent. It trains the same cardiovascular system while giving the legs a relative rest. The pulling pattern also strengthens the lats, triceps, and core in ways that complement rowing.
What muscles does the SkiErg work?
Primarily the latissimus dorsi, triceps, core, and hip flexors. The legs assist through the hip hinge motion. It is an upper-body-dominant machine compared to the rowing erg.
Related Content
SkiErg Tabata30-Minute Steady StateRecovery RowSkiErg Workout GuideSteady State Rowing GuideHeart Rate Training for RowingSteady State RowingSteady state rowing is continuous, easy-paced erging at conversational intensity for 20–90 minutes — the UT2 band, 55–65% of 2K power at 18–22 spm — used to build aerobic fitness.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands based on resting and max heart rate, used to target different training adaptations.Calories (Rowing)Calories on a Concept2 ergometer are calculated from watts (power output), not from heart rate or individual body composition, using a standardised formula.Concept2 SkiErgThe Concept2 SkiErg is a wall-mounted or floor-standing air resistance machine that simulates the double-pole motion of cross-country skiing.Calorie Burn CalculatorHR Zone CalculatorRowing Pace Calculator
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