I got to the beach this morning and could barely see the water. The fog was so heavy I couldn’t make out the houses across the river, which are only 100 yards away. With safety in mind, I decided to stay close to shore and do some interval training.
SUP Interval Workout
10 minute warm up at 60-70% max effort
During the warm up, focus on using proper technique. Get the form correct and the speed will follow.
Intervals (repeat 5x)
• High Intensity – 4 minutes at 90% max effort
• Low-intensity – 1 minute rest (I used this time to turn my board around and set up for the next interval)
High-intensity Interval – keep form in mind and try to get into a rhythm. I find that counting strokes per side is helpful. I usually do 20 strokes then switch.
Low-intensity Interval – this rest period is about helping your body recover quickly. Focus on deep breaths to restore oxygen levels in your body. Over time your body will recover quicker. This will help build endurance.
Note: If you’re not quite at a level where you can go for 4 minutes at 90%max effort, start with shorter intervals and build up over several workouts.