{"id":177,"date":"2024-08-10T07:05:33","date_gmt":"2024-08-10T07:05:33","guid":{"rendered":"https:\/\/www.kayakpro.com\/multistroke-new\/?page_id=177"},"modified":"2024-09-16T15:37:35","modified_gmt":"2024-09-16T15:37:35","slug":"workouts","status":"publish","type":"page","link":"https:\/\/www.kayakpro.com\/multistroke\/workouts\/","title":{"rendered":"Workouts"},"content":{"rendered":"

[vc_row full_width=”stretch_row” equal_height=”yes” content_placement=”middle” css=”.vc_custom_1726299548101{margin-bottom: 0px !important;background-color: #429a89 !important;}” el_class=”titlebar”][vc_column width=”1\/2″][vc_column_text]<\/p>\n

Workouts<\/span><\/h1>\n

[\/vc_column_text][\/vc_column][vc_column width=”1\/2″][vc_column_text]\"\"[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row” equal_height=”yes” content_placement=”middle” css=”.vc_custom_1726145210762{margin-top: 0px !important;padding-top: 120px !important;padding-right: 0px !important;padding-bottom: 120px !important;padding-left: 0px !important;background-color: #f8f8f8 !important;}”][vc_column css=”.vc_custom_1726039749143{margin-top: 0px !important;margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_column_text]<\/p>\n

\"\"schedule
\n<\/strong><\/h3>\n

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.<\/p>\n

Remember to rotate and vary your training workouts to keep interest and motivation. If you feel tired perhaps select an easier workout.<\/p>\n

You may also want to incorporate a countdown repeat function \u2013 on a digital watch to help you maintain motivation on the minute based training sessions.<\/p>\n

[\/vc_column_text][\/vc_column][\/vc_row][vc_row equal_height=”yes” content_placement=”middle” css=”.vc_custom_1726213884686{margin-top: 0px !important;margin-bottom: 120px !important;padding-top: 120px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;background-color: #ffffff !important;}”][vc_column width=”1\/2″ css=”.vc_custom_1726213759068{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;}”][vc_column_text]\"\"[\/vc_column_text][\/vc_column][vc_column width=”1\/2″ css=”.vc_custom_1726213768706{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 0px !important;padding-bottom: 0px !important;}”][vc_column_text]<\/p>\n

Safety<\/h6>\n

A WORD OF WARNING<\/h3>\n
    \n
  • Please remember to consult your physician or healthcare professional to ensure you are fit enough to undertake exercise – \u00a0prior to starting to train on your Ergometer.<\/li>\n
  • Always use caution when starting a new training regimen.<\/li>\n
  • 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.<\/li>\n
  • 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 MultiStroke Ergometer.<\/li>\n
  • Remember to drink water to remain hydrated- you may also want to set up a cooling fan to make your workout session more comfortable.<\/li>\n<\/ul>\n

    KayakPro Release – by using MultiStroke Ergometer 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.<\/p>\n

    Each complete workout session is identified below numerically.
    \nRemember its fun![\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row_content_no_spaces” css=”.vc_custom_1726216159169{margin-top: 0px !important;margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_column css=”.vc_custom_1726040926292{margin-top: 0px !important;margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_column_text css=”.vc_custom_1726226393868{margin-bottom: 0px !important;padding-bottom: 0px !important;}”]\"\"[\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row” equal_height=”yes” content_placement=”middle” css=”.vc_custom_1726500775541{margin-top: 0px !important;margin-bottom: 0px !important;padding-top: 120px !important;padding-bottom: 120px !important;background-color: #f8f8f8 !important;}”][vc_column css=”.vc_custom_1726039749143{margin-top: 0px !important;margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;padding-top: 0px !important;padding-right: 0px !important;padding-bottom: 0px !important;padding-left: 0px !important;}”][vc_row_inner equal_height=”yes” gap=”15″ css=”.vc_custom_1726501053653{margin-right: 0px !important;margin-bottom: 0px !important;margin-left: 0px !important;padding-bottom: 0px !important;}”][vc_column_inner width=”1\/2″ css=”.vc_custom_1726216423236{margin-bottom: 0px !important;border-top-width: 2px !important;border-right-width: 2px !important;border-bottom-width: 2px !important;border-left-width: 2px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #ffffff !important;border-left-color: #000000 !important;border-left-style: solid !important;border-right-color: #000000 !important;border-right-style: solid !important;border-top-color: #000000 !important;border-top-style: solid !important;border-bottom-color: #000000 !important;border-bottom-style: solid !important;}”][vc_column_text css=”.vc_custom_1726226695072{padding-top: 15px !important;padding-right: 15px !important;padding-bottom: 15px !important;padding-left: 15px !important;}”]<\/p>\n

    Beginners, well-being and lifestyle fitness athletes.<\/h6>\n
      \n
    1. A steady paddle of say 20 \u2013 30 minutes.<\/li>\n
    2. if you have access to a TV try paddling steady for program- then pick up the pace for the commercials \u2013 return to steadier paddling for the program- do this for 15- 20 minutes.<\/li>\n
    3. Paddle for 2 minutes firmly \u2013 then take 2 minutes easy \u2013 and repeat for 12 \u2013 16 -20 minutes.<\/li>\n
    4. At the start of every minute paddle for 10 strokes harder \u2013 then relax and paddle steadily for the remainder on the minute- \u00a0do this 5 times \u00a0[One set] Rest one minute- Then repeat this [set] 2-4 times with a recovery 1 minute between each set.<\/li>\n<\/ol>\n

      [\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/2″ css=”.vc_custom_1726216427950{margin-bottom: 0px !important;border-top-width: 2px !important;border-right-width: 2px !important;border-bottom-width: 2px !important;border-left-width: 2px !important;padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #ffffff !important;border-left-color: #0a0a0a !important;border-left-style: solid !important;border-right-color: #0a0a0a !important;border-right-style: solid !important;border-top-color: #0a0a0a !important;border-top-style: solid !important;border-bottom-color: #0a0a0a !important;border-bottom-style: solid !important;}”][vc_column_text css=”.vc_custom_1726226773806{padding-top: 15px !important;padding-right: 15px !important;padding-bottom: 15px !important;padding-left: 15px !important;}”]<\/p>\n

      Improvers, and weight loss athletes<\/h6>\n
        \n
      1. 30 \u2013 40 minutes of continuous paddling.<\/li>\n
      2. 4 minutes firm- then 2 minutes easy paddling- Repeat this 6 times.<\/li>\n
      3. 1 \u2013 2 \u2013 3 \u2013 4 \u2013 5 \u2013 4 \u2013 3 \u2013 2 \u2013 2 minutes firm with 1 minute recovery between each of the minutes.<\/li>\n
      4. 500m firm x 8 times with 1 minute slow paddling between<\/li>\n<\/ol>\n

        [\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner css=”.vc_custom_1726500879854{margin-top: 10px !important;margin-right: 10px !important;margin-bottom: 0px !important;margin-left: 10px !important;border-top-width: 2px !important;border-right-width: 2px !important;border-bottom-width: 0px !important;border-left-width: 2px !important;padding-top: 15px !important;background-color: #ffffff !important;border-left-color: #0a0a0a !important;border-left-style: solid !important;border-right-color: #0a0a0a !important;border-right-style: solid !important;border-top-color: #0a0a0a !important;border-top-style: solid !important;border-bottom-color: #0a0a0a !important;border-bottom-style: solid !important;}”][vc_column_inner][vc_column_text css=”.vc_custom_1726230422911{margin-bottom: 0px !important;padding-top: 15px !important;padding-right: 15px !important;padding-bottom: 0px !important;padding-left: 15px !important;}”]<\/p>\n

        Racers, Fitness and competition sessions<\/h6>\n

        [\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner css=”.vc_custom_1726500841569{margin-right: 10px !important;margin-left: 10px !important;border-right-width: 2px !important;border-bottom-width: 2px !important;border-left-width: 2px !important;padding-top: 15px !important;background-color: #ffffff !important;border-left-color: #0a0a0a !important;border-left-style: solid !important;border-right-color: #0a0a0a !important;border-right-style: solid !important;border-bottom-color: #0a0a0a !important;border-bottom-style: solid !important;}”][vc_column_inner width=”1\/3″ css=”.vc_custom_1726230454994{margin-top: 0px !important;padding-top: 0px !important;}”][vc_column_text css=”.vc_custom_1726229137419{padding-top: 15px !important;padding-right: 15px !important;padding-bottom: 15px !important;padding-left: 15px !important;}”]Group 1: General background\/fitness\/endurance.<\/strong>
        \nTo be carried out at low intensity. To achieve all round fitness and endurance.<\/p>\n

          \n
        1. 8 x 4 mins work 1 min rest<\/li>\n
        2. 7 mins work, 2 mins recovery
          \n6 mins work, 2 mins recovery
          \n5 mins work, 2 mins recovery
          \n4 mins work, 2 mins recovery
          \n3 mins work, 2 mins recovery
          \n2 mins work, 2 mins recovery<\/li>\n
        3. 15 mins constant \u2013 3 mins recovery (all times 3)
          \n2 mins work, 1 min recovery
          \n3 mins work, 1 min recovery
          \n4 mins work, 1 min recovery
          \n3 mins work, 1 min recovery
          \n2 mins work, 1 min recovery
          \n1 mins work, 1 min recovery<\/li>\n<\/ol>\n

          [\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/3″ css=”.vc_custom_1726230461709{margin-top: 0px !important;padding-top: 0px !important;}”][vc_column_text css=”.vc_custom_1726229131217{padding-top: 15px !important;padding-right: 15px !important;padding-bottom: 15px !important;padding-left: 15px !important;}”]Group 2: Speed Endurance<\/strong>
          \nTo be carried out at slightly higher intensity.<\/p>\n

            \n
          1. (2 mins work, 2 mins rest) x 7<\/li>\n
          2. (3 mins work, 2 mins rest) x 5<\/li>\n
          3. (1 min work, 3 mins rest) x 7<\/li>\n
          4. 20 strokes on- 20 Strokes off\u202840 strokes on 40 strokes off.. up to 180 strokes on 180 strokes off \u00a0then \u00a0returning to 20 strokes on and off reducing by 20 strokes each new effort.<\/li>\n<\/ol>\n

            Note:\u00a0Strokes are counted on each every side \u2013 so every blade entry.[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/3″ css=”.vc_custom_1726230467760{margin-top: 0px !important;padding-top: 0px !important;}”][vc_column_text css=”.vc_custom_1726229181255{padding-top: 15px !important;padding-right: 15px !important;padding-bottom: 15px !important;padding-left: 15px !important;}”]Group 3 : Easier more flexible\/ play workouts.<\/strong><\/p>\n

              \n
            1. 4 minutes work, 2 minutes recovery between each interval, ( x 5)\u2028The 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.<\/li>\n
            2. You may consider using\u00a0I Race Express\u00a0as part of your training \u2013 you can set virtual pace paddlers to accompany you = and you can vary their speeds and pace.<\/li>\n
            3. You may consider posting a time trial result for one of the Time trial distances on our\u00a0scoreboard page<\/li>\n<\/ol>\n

              [\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_column_text css=”.vc_custom_1726230204761{margin-top: 30px !important;}”]<\/p>\n

              Did you know if you upgrade to our smart “Bluetooth console” you can
              \nconnect to the icTrainer or Kinomap platform or KayakPro app. to create your own customizable and programmable traning!<\/strong><\/h3>\n

              [\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"

              [vc_row full_width=”stretch_row” equal_height=”yes” content_placement=”middle” css=”.vc_custom_1726299548101{margin-bottom: 0px !important;background-color: #429a89 !important;}” el_class=”titlebar”][vc_column width=”1\/2″][vc_column_text] Workouts [\/vc_column_text][\/vc_column][vc_column width=”1\/2″][vc_column_text][\/vc_column_text][\/vc_column][\/vc_row][vc_row full_width=”stretch_row” equal_height=”yes” content_placement=”middle” css=”.vc_custom_1726145210762{margin-top: 0px !important;padding-top:…<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-177","page","type-page","status-publish"],"_links":{"self":[{"href":"https:\/\/www.kayakpro.com\/multistroke\/wp-json\/wp\/v2\/pages\/177","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kayakpro.com\/multistroke\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.kayakpro.com\/multistroke\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.kayakpro.com\/multistroke\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kayakpro.com\/multistroke\/wp-json\/wp\/v2\/comments?post=177"}],"version-history":[{"count":65,"href":"https:\/\/www.kayakpro.com\/multistroke\/wp-json\/wp\/v2\/pages\/177\/revisions"}],"predecessor-version":[{"id":1091,"href":"https:\/\/www.kayakpro.com\/multistroke\/wp-json\/wp\/v2\/pages\/177\/revisions\/1091"}],"wp:attachment":[{"href":"https:\/\/www.kayakpro.com\/multistroke\/wp-json\/wp\/v2\/media?parent=177"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}