Full Season is a 16 week outrigger (OC1 / V1) training plan that takes you from technique work to race day. 4 days a week: Tue, Thu, Sat and Sun, with both weekend days on the water.
Who it's for
Intermediate paddlers. A season or more on the water, and an hour of steady paddling feels easy. Key sessions mix steady work with harder intervals. For paddlers ready for structure, racing for fun or chasing a personal best.
How it works
- Prep week: a time trial sets your heart rate zones.
- Five 3-week blocks built on Joe Friel's periodization: Technique, Base, Endurance, Power and Speed. Then a peak week and race week.
- Regular lighter weeks to recover and retest (time trial or stroke rate test), so you can see the gains.
- Four sessions, with a long Sunday that builds your endurance.
Your week
- Tue and Thu: up to 90 minutes.
- Sat: up to 2 hours.
- Sun: the long session, up to about 3 hours.
- About 4.5 to 7 hours a week.
What's included
- Structured heart-rate workouts that sync to compatible watches.
- A note at the start of each week with the block, the goal and the load target (TSS).
- Pick your race date when you load the plan and the whole schedule lines up.
You'll need a heart rate monitor and an OC1 or V1.
Consult a healthcare professional before starting any new training program.