03 - Intermediate Paddler 4pdl+2st (Outrigger and SUP)
April ZilgAll plans by this Coach
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4 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 to training daily. Expect the strength workouts to become difficult, and the on water work to peak with very high intensities. 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.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:05 hrs||2:32 hrs|
|1:08 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:05 hrs||2:32 hrs|
||1:08 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices: