Equipment: Kayak (or SUP or Canoe), Paddle, PFD
Difficulty: Moderately Hard
Total duration: 27 Minutes
Video: Make sure to watch the video before beginning the workout for correct form.
This is an on-water kayak workout to tone muscle, tighten abs, and increase VO2 max. The warm up consists of forward, reverse, and sweep strokes, as well as a short stretching session, carefully instructed to improve your form. The main set includes time intervals that increase in intensity, coached with both heart rate and stroke rate.
I have used this workout to prepare for many extreme, slalom, and head to head races in the past, but it can be completed by any fitness level. Combine this workout with my running and strength workouts to complete your fitness needs and give you a varied workout regimen.