This workout can be done on a stand up paddleboard, outrigger canoe, prone paddleboard, surfski, kayak, bike, running, XC ski…….
10min general body movement
15min @ 60% focus on technique
10 x 4min @ 70% (hard to hold a conversation pace) with 1min rest
6 x 2min @ 75% (cant hold a conversation pace) with 1min rest
10min @ 60% focusing on technique