So, I have been into SUP racing for the past two years but never really focussed on a structural training approach. Mainly I was just maxing out (9+ kph) each session without any noticeable imprvements. Now that I am getting a bit more techy I am curious how you guys are dealing with it.

I just started trying to incorporate a classical endurance training program which consits of a majority of time spent in Zone 2 (60-70% of ones max. Heart Rate). I am using a Garmin watch + HR belt and my HR max is at 185 bpm. Thus, for Zone 2 training I would have to stay somewhere between 110 - 130 bpm.

However, for me it seems impossible to keep my HR below 130 while paddling. Even when dropping my stroke rate to some 35 spm - which feels like sleepwalking (or paddling) my HR won?t drop below 145 bpm. Also this means not activating my core muscles. When also focussing on these I will immediately shoot above 150. Thus, I am not sure whether this training approach will yield anything.

So I guess there is a trade-off between improving your stroke power and your endurance. Would you rather move low intensity sessions to other endurance sports such as running or cycling and only do high intensitites on a SUP or adjust the zone tresholds to suit the physical stress when paddleboarding?

For instance, my Lactate Threshold should be at 168 bpm. Thus, possible training zones could be:
Zone 1: < 90% of LT: = 151 bpm
Zone 2: 90 - 100% of LT = 151 - 168 bpm
Zone 3: >LT = 168 bpm (Intervall training)

Would that make any sense to differentiate between Zone 1 and 2 or should one not even bother?

Cheers
Tobi

There are 3 components to going fast: aerobic capacity, strength and technique. Try and work on all 3.

My basic suggestion for a 3 day a week paddling program is:
1. Go long - 1-2hrs at nose breathing pace
2. Go hard - intervals at around Lactate Threshold or above
3. Go fast - short (max 10-12 second) efforts on 1.5-2 mins

I try and keep the overall volume of the hard and fast sessions quite high by paddling at nose breathing pace in between. Try and increase the amount of work you doing in each of them over time.

For the long session, go as slow as you need to. The work comes from the duration not the intensity.