Paddling Plan

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Paddling Plan

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Typical Week

6 Rowing, 1 Day Off

Longest Workout

2:45 hrs

Plan Specs

rowing intermediate tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Intermediate plan for ski and canoe paddlers

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 07:35

Kyle Main

Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing

Sample Day 1

0:45:00
30TSS
Paddle

45 min paddle in zone 2 steady, even paced strokes

Sample Day 2

0:50:00
51.7TSS
Paddle

Sample Day 4

1:00:00
50TSS
Paddle

Stroke count check
1 hour paddle in zone 2 counting your strokes on one side for 1min. Repeat count every 10 min trying to keep an even count per minute

Sample Day 5

0:40:00
65TSS
Paddle

Indoor row machine
10 min easy warm up zone 1
4 x 5 min intervals in zone 4
10 min easy warm down

Sample Day 6

1:30:00
65TSS
Paddle

Downwind paddle
1h30 paddle downwind focus on holding fast tempo

Sample Day 7

1:15:00
46TSS
Paddle

Long paddle
1h15 paddle as 15 min easy zone 1 building to lower zone 2 1 hour controlled even paddle in upper zone 2 holding good form throughout

Sample Day 8

0:50:00
39TSS
Paddle

50 min aerobic paddle in zone 1 keeping HR down

$19.90 - Buy Now