SkiErg Tabata
By the Watta Team · Updated March 2026
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.
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