VIRTUAL COACH

Solo paddling is available at SHSC, it easy! take your phone in your lifejacket and put the earphones in to then play one of these recordings where Coach Luke Horder will push you through a 60min HITT workout.

VIRTUAL COACH

VIRTUAL COACH SESSION 1

55 min interval session - 4 x 4-minute efforts, 3 x 3 minute efforts and 5 x 1 minute sprints with 30 secs rest between each set. Then 4min, 2...

VIRTUAL COACH SESSION 1

55 min interval session - 4 x 4-minute efforts, 3 x 3 minute efforts and 5 x 1 minute sprints with 30 secs rest between each set. Then 4min, 2...

VIRTUAL COACH SESSION 2

55 min interval session – 3min hard effort, 90 easy x 3 rounds, then 4min effort x 6, 1 min rest between efforts, finish the session with 3 min hard,...

VIRTUAL COACH SESSION 2

55 min interval session – 3min hard effort, 90 easy x 3 rounds, then 4min effort x 6, 1 min rest between efforts, finish the session with 3 min hard,...

VIRTUAL COACH SESSION 3

Start 3.5 min hard effort, then paddle 1:45min @ 60% continuous and repeat for 2 rounds, then 4 min hard effort with a 30 sec rest between x 6 rounds...

VIRTUAL COACH SESSION 3

Start 3.5 min hard effort, then paddle 1:45min @ 60% continuous and repeat for 2 rounds, then 4 min hard effort with a 30 sec rest between x 6 rounds...

VIRTUAL COACH SESSION 4

Focusing on technique in this session with 10 mins of technique work, then 6 x 2 min sprints with 1 min rest between sets before going back to 10min technique...

VIRTUAL COACH SESSION 4

Focusing on technique in this session with 10 mins of technique work, then 6 x 2 min sprints with 1 min rest between sets before going back to 10min technique...

VIRTUAL COACH SESSION 5

Focusing on technique in this session with 8 min of technique work then 2min, 2min, 3min, 2min, 2min, 3min hard efforts with 45 secs rest between sets. Repeat the session...

VIRTUAL COACH SESSION 5

Focusing on technique in this session with 8 min of technique work then 2min, 2min, 3min, 2min, 2min, 3min hard efforts with 45 secs rest between sets. Repeat the session...

VIRTUAL COACH SESSION 6

55 min interval session starting with 5 x 4min efforts, 3 x 3min efforts, 2 x 2min efforts and 1min sprint with 45 secs rest between sets. To finish we...

VIRTUAL COACH SESSION 6

55 min interval session starting with 5 x 4min efforts, 3 x 3min efforts, 2 x 2min efforts and 1min sprint with 45 secs rest between sets. To finish we...