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Tips and Ideas, WORKOUTS

Daily Workout – Aerobic capacity

You can do this workout on any paddle craft, bike, run, xc ski, ect……

WARM UP:

10min @ 60%, focusing on good technique. If paddling make sure you are setting the blade before you pull and use your legs & hips

10min @ 70% with 5 1min 90% efforts. Dont go crazy on the hard efforts, stay in control.

MAIN SET:

2 min @ 60% (talking pace), 5 min @ 85% (Hard effort or Race pace) Repeat 8 times

– during the hard efforts stay focused on a nice controlled stroke rate and bringing your heart rate up with strength not through a high stroke rate.

COOL DOWN:

10min @ 60%, focusing on good technique. If paddling make sure you are setting the blade before you pull and use your legs

 

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