Workouts

We have complied below a schedule of workouts based upon fitness and experience levels to allow you to make the most of your Ergometer and to provide some focus and direction to your training regimen.

Remember to rotate and vary your training workouts to keep interest and motivation. If you feel tired perhaps select an easier workout.

You may also want to incorporate a countdown repeat function - on a digital watch to help you maintain motivation on the minute based training sessions.
 
A word of warning!!

KayakPro Release-  By Using SpeedStroke GYM or undertaking any of the training sessions listed below- the user accepts full responsibility for all risks and injury to self and others, and waives any rights to themselves, their heirs, or executors to hold the manufacturer or its representatives responsible in any direct or indirect injury whatsoever, however caused by use of our products.

Each complete workout session is identified below numerically.

Remember its fun!

 

Beginners, well-being and lifestyle fitness athletes. 

1. A steady paddle of say 20 - 30 minutes.
 
2. if you have access to a TV try paddling steady for program- then pick up the pace for the commercials - return to steadier paddling for the program- do this for 15- 20 minutes.
 
3. Paddle for 2 minutes firmly - then take 2 minutes easy - and repeat for 12 - 16 -20 minutes.
 
4. At the start of every minute paddle for 10 strokes harder - then relax and paddle steadily for the remainder on the minute-  do this 5 times  [One set] Rest one minute- Then repeat this [set] 2-4 times with a recovery 1 minute between each set.


Improvers, and weight loss athletes

1. 30 - 40 minutes of continuous paddling.
 
2. 4 minutes firm- then 2 minutes easy paddling- Repeat this 6 times.
 
3. 1 - 2 - 3 -4 - 5 -4 3- 2- 2 minutes firm with 1 minute recovery between each of the minutes.
 
4. 500m firm x 8 times with 1 minute slow paddling between 


Racers, Fitness and competition sessions.

You may wish to also print of this PDF of these sessions.
 

Group 1: General background/fitness/endurance.
 
To be carried out at low intensity. To achieve all round fitness and endurance.
 
1.
8 x 4 mins work 1 min rest
 
2.
7 mins work, 2 mins recovery
6 mins work, 2 mins recovery
5 mins work, 2 mins recovery
4 mins work, 2 mins recovery
3 mins work, 2 mins recovery
2 mins work, 2 mins recovery
 
3.
15 mins constant - 3 mins recovery (all times 3)
 
4.  
2 mins work, 1 min recovery
3 mins work, 1 min recovery
4 mins work, 1 min recovery
3 mins work, 1 min recovery
2 mins work, 1 min recovery
1 mins work, 1 min recovery
 
Group 2: Speed Endurance

To be carried out at slightly higher intensity.
 
1.
(2 mins work, 2 mins rest) x 7
 
2.
(3 mins work, 2 mins rest) x 5
 
3.
(1 min work, 3 mins rest) x 7
 
4.
20 strokes on- 20 Strokes off
40 strokes on 40 strokes off.. up to 180 strokes on 180 strokes off  then  returning to 20 strokes on and off reducing by 20 strokes each new effort.
 
note: Strokes are counted on each every side – so every blade entry.
 
Group 3
 
Easier more flexible/ play workouts.
 
1.
4 minutes work, 2 minutes recovery between each interval, ( x 5)
The 4 minutes are divided into 1minute increments, of 1st minute at 60% intensity, 2nd minute at 70% intensity, 3rd minute at 80% intensity, and 4th minute at 70% intensity. You can vary the intensity and order of these increments.
 
2. 
You may consider using I Race Express as part of your training - you can set virtual pace paddlers to accompany you = and you can vary their speeds and pace.
 
3.
You may consider posting a time trial result for one of the Time trial distances on our scoreboard page




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