June 19, 2024
Using Pace over Heart Rate
Heart rate tells you how your body responded. Pace tells you what you actually did. Here's why pace is the better primary metric for paddle training.
Read articleStructured, progressive training programs from a Molokai-to-Oahu World Champion coach. Built around a proven 5-zone intensity scale and tailored to every paddler, from weekend club paddlers to elite ocean racers.
Every session, every zone, every progression is designed around paddle-specific physiology — no borrowed plans from running or cycling.
Train with precision. Our pace calculator converts your threshold into exact target ranges for every session.
Volume and intensity build week over week. Every interval session adds the right kind of load at the right time.
Plans taper and peak around your goal race dates. Arrive on race day sharp, rested, and ready.
Every program is grounded in decades of results across SUP, Prone, Outrigger, Surf Ski, and Surf Life Saving.
Two 4-week training options — progressive self-guided plans, or a bespoke race-season build tailored to your major goal.
Self-guided structured training for any paddler.
✓ Cancel anytime · no lock-in
A season built around your goal race.
⚑ 12-week minimum commitment
Paddling races are won and lost by speed over water. Our pace calculator takes your threshold pace and returns exact target ranges for each of the five training zones — so every session lands on intention, not on feel.
Even when following a structured program, every paddler is an individual with individual needs. The best programs honour both the science and the athlete.
Specific, scientifically correct paddling motion — indoors. Build perfect technique, muscle endurance and anaerobic power when the water isn't available. The essential complement to a well-designed on-water program.
Articles on the thinking behind the programs — training zones, pacing vs heart rate, periodisation, and race-day psychology.
Heart rate tells you how your body responded. Pace tells you what you actually did. Here's why pace is the better primary metric for paddle training.
Read articleAerobic speed is the foundation of endurance paddling. A closer look at how each of the five training zones builds toward race-day performance.
Read articleThree variables matter most in endurance performance — and only one of them is genetic. Here's how to find your real thresholds on the water.
Read article