SkiErg Tabata
By the Watta Team · Updated
Intermediate20 minSkiErg
The Tabata protocol applied to the SkiErg: 20 seconds of all-out skiing followed by 10 seconds rest, repeated 8 times. This intense session develops upper-body anaerobic power and VO2 max in just 4 minutes of work.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 5 min | 2:15-2:30 | - | Easy skiing, build rhythm |
| 3 min | 2:00-2:15 | - | Moderate intensity |
| 3 x 5 pulls | Hard | 30s easy | Activate for maximal effort |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 20s max effort | 1:30-1:50 | 10s | Round 1: explosive pulls |
| 20s max effort | 1:30-1:50 | 10s | Round 2: maintain power |
| 20s max effort | 1:30-1:50 | 10s | Round 3: stay aggressive |
| 20s max effort | 1:30-1:50 | 10s | Round 4: halfway, push through |
| 20s max effort | 1:30-1:50 | 10s | Round 5: arms burning, hold form |
| 20s max effort | 1:30-1:50 | 10s | Round 6: dig deep |
| 20s max effort | 1:30-1:50 | 10s | Round 7: nearly there |
| 20s max effort | 1:30-1:50 | - | Round 8: absolute max |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | Very easy | - | Light skiing, recover |
| 2 min | Easy | - | Gentle pulls, stretch shoulders |
Coaching Notes
- +The SkiErg Tabata is brutally hard on the shoulders and lats — ensure a thorough warm-up.
- +Use the PM5 interval mode: set 20s work / 10s rest for 8 rounds.
- +During the 10s rest, step back from the handles and shake out your arms.
- +Split times will degrade significantly — aim to keep the last round within 15 seconds of the first.
- +Limit to 1-2 SkiErg Tabata sessions per week to allow shoulder recovery.
Frequently Asked Questions
Is the SkiErg Tabata harder than rowing Tabata?
Many athletes find it harder because the smaller upper-body muscles fatigue faster than the large leg muscles. The anaerobic demand on the arms and shoulders is extremely high.
Can I do rowing and SkiErg Tabata in the same session?
It is possible but inadvisable for most athletes. The combined stress is very high. If you want to combine, do them on separate days or with significant rest between.
Will SkiErg Tabata help my rowing?
Yes — it develops upper body pulling power and anaerobic capacity that transfer directly to the rowing stroke. It also provides variety that helps prevent training monotony.
Related Content
Tabata Erg WorkoutSkiErg 30-Min Workout1-Min On / 1-Min OffSkiErg Workout GuideErg Interval WorkoutsRowing for Weight LossTabata RowingTabata rowing is a high-intensity interval protocol consisting of 8 rounds of 20 seconds all-out effort followed by 10 seconds rest, totalling 4 minutes.EPOC (Afterburn Effect)EPOC (excess post-exercise oxygen consumption) is the elevated calorie burn that continues after an intense rowing session, often called the "afterburn effect."VO2 Max (Rowing)VO2 max in rowing is the maximum rate of oxygen your body can use during exercise, measured in mL/kg/min, and is the strongest predictor of endurance rowing performance.Calorie Burn CalculatorEffort Score CalculatorSplit to Watts Converter
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