Five 30 Minute Erg Workouts

We’ve all been there. The meeting goes late. Traffic is terrible. Childcare falls through. Life throws us curve balls, but don’t let that stop you from skipping your Erg workout just because you’re short on time. We believe effective training doesn’t have to take hours; it just needs purpose, consistency and the right approach. That’s where these 30 minute Erg workouts come in. 

Designed for any of our cardio Ergs (the RowErg, SkiErg or BikeErg), these sessions deliver efficient, low impact conditioning in a format that fits into even the busiest of schedules. Whether you’re squeezing in a quick morning session, training on your lunch break, or moving after a long day, each workout is built to help you make the most of your time without sacrificing quality. 

1.  Anywhere EMOM  ErgData Link
Do this anywhere with minimal equipment. All you need is your Erg of choice and a bit of motivation.  

Start with a 5 minute easy warm up on your Erg. 

Begin your EMOM (every minute on the minute): 

• Minute 1: 10 Cal Erg 
• Minute 2: Air squats 
• Minute 3: 10 Cal Erg 
• Minute 4: Push-ups 
• Minute 5: Rest 

Repeat for 5 rounds.     

2. The Norwegian 4x4  ErgData Link
Developed by the researchers at the Norwegian University of Science and Technology, the Norwegian 4x4 is not only simple, but is also proven to be a great way to improve VO2 max. 

Perform each 4 minute interval at 85-95% of your maximum heart rate. Not sure what your max heart rate is? Go by effort. Each interval should be a hard effort where you finish breathless, but is still sustainable to do for several more reps. This is slightly longer than 30 minutes, but we promise it’s worth the extra time.  

Start with a 5–10 minute easy warm-up on your cardio Erg of choice. 

Move into your working sets: 

• 4 minutes at a challenging effort 
• 3 minutes rest (easy rowing, skiing, pedaling) 

Repeat for 4 total rounds. 

3. All Places AMRAP   SkiErg/RowErg ErgData Link       BikeErg ErgData Link
This “As Many Rounds as Possible” workout can be done anywhere you have an Erg and a little space to do bodyweight movements. Catch us doing this at our kid’s soccer practice this spring with a RowErg loaded in the back of the car.  

Start with a 5-minute easy warm-up on your Erg of choice. 

Begin your AMRAP: 

• 500m (SkiErg/RowErg) or 1000m (BikeErg) at a hard intensity 
• 20 deadbugs 
• 20 bodyweight lunges 

Repeat for as many rounds as possible in 25 minutes. 

4. Testing, Testing, 1, 2, 3...     SkiErg/RowErg ErgData Link     BikeErg ErgData Link
Short on time but want to get in an intense effort? Do a time trial to test your fitness!  

Start with a 10-minute warm-up, gradually building up to your goal race pace. 

Choose your time trial distance: 

• SkiErg / RowErg: 2000 meters 

• BikeErg: 5000 meters 

Complete the time trial at a consistent pace that you can carry for the entire distance, but finish feeling like you have nothing left in the tank to give. Finish with a 5–10 minute easy cool-down using whatever time you have left. 

5. Time to Tabata  ErgData Link
Tabata workouts are short bursts of exercise followed by a shorter period of rest. They challenge your cardiovascular system and muscular endurance, as well as your mental fortitude. They are also proven to increase your VO2 max. 

Start with a 10 minute warm-up on your Erg of choice. 

Begin your sprint intervals: 

• 20 seconds sprint, 10 seconds recovery - Repeat for 8 rounds 
• Rest for 4 minutes 
• Repeat the sprint interval set again: 20 seconds sprint, 10 seconds recovery - Repeat for 8 rounds 

Finish with a 6 minute easy cool down. 

Bonus Workouts
Low on time and motivation? Try one of our games available on any RowErg or SkiErg PM5 performance monitor. You can find these from the PM5 Main Menu by selecting More Options > Games. 

Fish Game
The Fish Game helps you learn to control your intensity. You earn points by “eating” smaller, good fish and lose points if you get caught by larger predators. 

Move your fish up and down using your effort level to catch good fish (worth 30–60 points) and avoid predators that deduct points. Each game lasts four minutes, and your workout stats are saved like a regular session. 

Dart Game
The Darts Game helps you build consistency in pace and power. Your goal is to score as many points as possible by hitting the center of the target, worth up to 50 points, by maintaining a steady pace and stroke rate. 

You start by taking a few strokes to set your baseline, then each “dart” reflects how consistent you stay. Speeding up sends darts high, slowing down sends them low, so staying steady helps you hit the bull’s-eye.