Hey guys! I simply wanted to give you a quick update and let you know about how I'll be working on Season 2 of workouts for next year. :)

Ready for a fast pace paddle workout!? Then this workout is for you as it's designed to help you improve your VO2 Max and overall top speed. So, give it a try, have some fun, and get better one paddle session at a time. :)

Workout

20min warm up (pre workout)

30sec Max Effort with 2min of rest x8

Cool Down

Welcome back to another SUP workout! Today's workout is going to push you as you work on threshold training in your Zone 4. Before you do this workout though I recommend paddling for 45min in your Zone 2 to maximize the full potential of this workout.

Workout

45min Zone 2 (Pre Zone 4 workout)

3min Zone 4, 3min Zone 1 rest X4

10min Zone 1-2 cooldown

Join me for a distance paddle as we spend 1hr in Zones 2 & 3 improving our aerobic conditioning. Then we'll end things out with 2 rounds of 2min in Zone 4 improving our power output after a long paddle.

Workout

30min Zone 2

30min Zone 3

2min Zone 4

5min Zone 2

2min Zone 4

10min Zone 2

Go for an easy 1 hr paddle with me today and learn about some of the benefits of Zone 2 training plus some factors that can affect your heart rate as you train.

Slow down for a 6min breathing exercise with me as we practice a breathing technique known as Viloma. 

Overview 

Inhale in 3 separate breaths, exhale in 1 breath. x10

Inhale in 1 breath, exhale in 3 separate breaths x10

Get ready for a tough but fun Zone 4 threshold training session with me.

WORKOUT

2min Zone 4

3min Zone 1 rest

x4

Find a nice spot to sit and join me on a breath work exercise. 

Overview  

Inhale 8 sec

Hold 8 sec

Exhale 8 sec 

Hold 8 sec 

x10

Paddle at MAX effort for 30sec and let's improve your VO2 max.

This workout audio does not include the warm up paddle focused on aerobic conditioning. So, be sure to get a solid 45min Zone 2 paddle in before you do this workout.

WORKOUT

45min Zone 2 warm up paddle

30sec max effort with 2min Zone 1 rest x5

10min Zone 1 cool down

Push hard in this threshold training workout and improve your power output. 

This workout audio only includes the Zone 4 section of the overall workout so be sure to get a good warm up Zone 2 paddle in before you do this workout.

WORKOUT

30min Zone 2 warm up

3min Zone 4 with 3min Zone 1 rest x3

10min Zone 2 cool down