Tabata Erg Workout
By the Watta Team · Updated
Intermediate20 minRowErg
The Tabata protocol applied to the rowing machine: 20 seconds of maximal effort followed by 10 seconds of rest, repeated 8 times. This brutally effective session takes just 4 minutes of work but delivers massive anaerobic and aerobic benefits.
Warm-Up
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 5 min | 2:15-2:25 | - | Easy rowing at 18-20 spm |
| 3 min | 2:00-2:10 | - | Build to moderate intensity |
| 3 x 10 strokes | Hard | 30s easy | Activate for maximal effort |
Main Set
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 20s max effort | 1:25-1:40 | 10s | Round 1: explosive start |
| 20s max effort | 1:25-1:40 | 10s | Round 2: maintain power |
| 20s max effort | 1:25-1:40 | 10s | Round 3: stay aggressive |
| 20s max effort | 1:25-1:40 | 10s | Round 4: halfway, push through |
| 20s max effort | 1:25-1:40 | 10s | Round 5: legs are burning, hold form |
| 20s max effort | 1:25-1:40 | 10s | Round 6: dig deep |
| 20s max effort | 1:25-1:40 | 10s | Round 7: nearly there |
| 20s max effort | 1:25-1:40 | - | Round 8: absolute max, leave nothing |
Cool-Down
| Interval | Target Split | Rest | Notes |
|---|---|---|---|
| 3 min | Very easy | - | Light rowing, let heart rate drop |
| 2 min | Easy | - | Gentle strokes to cool down |
Coaching Notes
- +True Tabata requires genuinely maximal effort — if you can talk, you are not going hard enough.
- +Use the PM5 interval mode: set 20s work / 10s rest for 8 rounds.
- +The 10 seconds of rest goes by fast — do not try to row during it; just breathe.
- +Split times will rise as you fatigue. Aim to keep rounds 5-8 within 10 seconds of rounds 1-4.
- +Do not attempt this workout more than twice per week — it is extremely taxing on the nervous system.
Frequently Asked Questions
What is the Tabata protocol?
Developed by Dr Izumi Tabata, it involves 20 seconds of maximal effort followed by 10 seconds of rest, repeated 8 times (4 minutes total). Research showed it improved both anaerobic and aerobic capacity simultaneously.
How many calories does a Tabata row burn?
The 4-minute work block itself burns relatively few calories, but the EPOC (excess post-exercise oxygen consumption) effect means elevated calorie burn for hours afterward. Total calorie impact is much greater than the numbers suggest.
Can beginners do Tabata rowing?
Beginners should build a base of fitness first. Start with 30 seconds on / 30 seconds off intervals before progressing to the full 20/10 Tabata protocol.
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