Here is a fun ENDURANCE work out you can do on any paddle craft, treadmill, bike or run!
10min easy warm up
10x4min with 1min rest between, 60-70% effort
8x6min with 1min rest between, 65-75% effort
2 sets 8x2min with 1min rest between, 75% effort
10min easy cool down.
What ever activity you choose remember to have solid technique, when working these lowing intensity efforts you can really make sure all the details of technique are solid!