Tabata Erg Workout
By the Watta Team · Updated March 2026
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.
Track This Workout in Watta
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