SkiErg 30-Minute Steady State
By the Watta Team · Updated March 2026
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.
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Related Content
SkiErg Tabata30-Minute Steady StateRecovery RowSkiErg Workout GuideSteady State Rowing GuideHeart Rate Training for RowingSteady State RowingSteady state rowing is sustained, moderate-intensity ergometer training performed at a consistent pace for extended duration, typically 20-90 minutes at 55-75% of heart rate reserve.Heart Rate Zones (Rowing)Heart rate zones in rowing are five intensity bands calculated from resting and maximum heart rate, used to prescribe and monitor training intensity on the ergometer.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.Calorie Burn CalculatorHR Zone CalculatorRowing Pace Calculator
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