Workouts

We have compiled 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

Please remember to consult your physician or healthcare professional prior to starting to train on your Ergometer, to ensure you are fit enough to undertake exercise.

  • Always use caution when starting a new training regimen.
  • Be conservative in your training and training goals, until you feel you are fully familiar with both the Ergometer and your own personal fitness level and ability.
  • Remember to use good technique whilst paddling- use rotational technique as well as your arms for a full body core workout- this will maximize the benefit you get from your Speedstroke Ergometer.
  • Remember to drink water to remain hydrated- you may also want to set up a cooling fan to make your workout session more comfortable.

KapakPro 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.

Beginners, Well Being, and Lifestyle Fitness Athletes

workout 1

A steady paddle of 20-30 minutes.

workout 2

If you have access to a TV try padding steady for program - then pick up the pace for the commercials - return to steadier paddling for the program - do this for 15-20 minutes.

workout 3

Paddle for 2 minutes firmly - then take 2 minutes easy - and repeat for 12 - 16 - 20 minutes.

workout 4

At the start of every minute paddle for 10 strokes harder - then relax and paddle steadily for the remainder of 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

workout 1

30-40 minutes of continuous paddling

workout 2

4 minutes firm- then 2 minutes easy paddling- repeat this 6 times.

workout 3

1 - 2 - 3 - 4 - 5 - 4 - 3 - 2 - 1 minutes with 1 minute recovery between each of the minutes.

workout 4

500m firm x 8 times with 1 minute slow paddling between

Racers, Fitness and Competition Sessions

group 1 - general background/fitness/endurance

group 2 - speed endurance

group 3 - easier, flexible, play

Group 1

workout 1

8x4 min work, 1 min rest

workout 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

workout 3

15 mins constant - 3 mins recovery (all times 3)

workout 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

To be carried out at slightly higher intensity

workout 1

(2 mins work, 2 mins rest) x 7

workout 2

(3 mins work, 2 mins rest) x 5

workout 3

(1 min work, 3 mins rest) x 7

workout 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 side - so every blade entry.

Group 3

Easier more flexible / play workouts...

workout 1

4 minutes work, 2 minutes recovery between each interval, ( x 5)
The 4 minutes are divided into 1 minute 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.

workout 2

You may consider using iRaceExpress as part of your training.
You can set virtual pace paddles to accompany you,
and you can vary their speeds and pace.
(3 mins work, 2 mins rest) x 5

workout 3

You may consider posting a time trial result for one of the time trial distances on our scoreboard page.