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05 - Advanced Paddler 6pdl+2st (Outrigger and SUP)

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05 - Advanced Paddler 6pdl+2st (Outrigger and SUP)


April Zilg

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17 Weeks

Plan Description

6 Paddle workouts per week +2 Strength workouts
16 weeks of preparation to get paddlers ready for a 6-13 mile race.
Originally built for The Graveyard course at the Carolina Cup, this plan would be suitable for any paddler looking to commit a lot of time to advanced training. Expect the strength workouts to become difficult, and the on water work to peak with very high intensities. You should be able to commit 12 hours a week to training during the base phase. Volume will decrease as intensity increases, prepping you for your best race yet. In the event of inclement weather, perform the paddling exercises as another form of cardio i.e. biking or running. As written, Thursdays are off days and Sundays are long paddle days.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x6
06:59:00 02:32:00
Strength x3
01:08:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
06:59:00 02:32:00
01:08:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

April Zilg

Paddle Training

April Zilg is a 3x World Champion, a gold medalist in the Pan American Surfing Games, 2x Carolina Cup Graveyard Champion, Gorge Downwind OC1 Champion and APP World Tour World Champion. After training and competing for the better part of the last decade, all of her hard work learning how to train and properly fuel finally paid off and now she wishes to share all she's learned on her route to success.
Check out her current projects!

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Refund Policy

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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