GYM WORKOUTS

Paddling is a strength based workout where you can build healthy muscle on and off the water. Please use this advanced format (exercise sequence, timings & structure) and adapt any of the exercises to suit you.

VIRTUAL COACH

VIRTUAL COACH SESSION 7

Speed play session with a 4min hard effort followed by a 2 min easy (active recovery) complete this for 2 rounds. Then 5 x 5min efforts with 45 secs rest...

VIRTUAL COACH SESSION 7

Speed play session with a 4min hard effort followed by a 2 min easy (active recovery) complete this for 2 rounds. Then 5 x 5min efforts with 45 secs rest...

VIRTUAL COACH SESSION 8

Focusing on technique work with 10 min @ 70% working on timing and posture. Then into high intensity intervals with a 2min, 3min, 3min, 2min, 3min, 3min, 2min, 3min, 3min...

VIRTUAL COACH SESSION 8

Focusing on technique work with 10 min @ 70% working on timing and posture. Then into high intensity intervals with a 2min, 3min, 3min, 2min, 3min, 3min, 2min, 3min, 3min...

VIRTUAL COACH SESSION 9

55 min high intensity session kicking it off with 5 x 4min efforts, 4 x 3 min, 2 x 2min, and 1 min sprint all with 45 secs between sets....

VIRTUAL COACH SESSION 9

55 min high intensity session kicking it off with 5 x 4min efforts, 4 x 3 min, 2 x 2min, and 1 min sprint all with 45 secs between sets....

VIRTUAL COACH SESSION 10

Speed play session with high intensity intervals. Starting with 4.5 min hard effort, then straight into a 2:15 min easy paddle at 60% to then finish with a 4.5 min...

VIRTUAL COACH SESSION 10

Speed play session with high intensity intervals. Starting with 4.5 min hard effort, then straight into a 2:15 min easy paddle at 60% to then finish with a 4.5 min...

VIRTUAL COACH SESSION 11

Focusing on technique work with 10 min @ 70% working on timing and posture. Then into high intensity intervals with a 2min, 3min, 4min, 2min, 3min, 4min, 2min, 3min, 3min,...

VIRTUAL COACH SESSION 11

Focusing on technique work with 10 min @ 70% working on timing and posture. Then into high intensity intervals with a 2min, 3min, 4min, 2min, 3min, 4min, 2min, 3min, 3min,...

VIRTUAL COACH SESSION 12

55 min high intensity session kicking it off with 5 x 4min, 4 x 3min, 4 x 2 min, 3 x 1 mins hard efforts with 30 secs rest between...

VIRTUAL COACH SESSION 12

55 min high intensity session kicking it off with 5 x 4min, 4 x 3min, 4 x 2 min, 3 x 1 mins hard efforts with 30 secs rest between...