One of the best workouts for improving your balance and developing core and upper body strength is stand-up paddleboard (SUP). Simply getting out on the water for a 30-60 minute workout can be great for the body and mind but if you’re looking for a more challenging session, try HIIT H20. High intensity interval training (HIIT) on the water is ideal for improving aerobic and anaerobic capacity while taking your workout to the next level. This type of “specificity of training” is ideal when training for any type of (SUP) race as well. HIIT basically alternates between bouts of all-out work followed by brief bouts of recovery repeated for a specific number of intervals. The work-to-rest ratio between intervals can be manipulated depending on the needs of the athlete or individual.
After warming up your body for 15-20 minutes with some easy paddling on the ocean or in a lake or pond, try incorporating the following protocol into your next SUP session.
Kneeling Power Strokes. From the nailing position and your paddle at its shortest length, perform 10 explosive strokes from the left and then right side. This constitutes one cycle (20 total strokes or reps). Recover for 10 seconds and repeat x 8 cycles.
“Child Pose” Power Strokes. Use the yoga child pose (see picture) to perform this next piece. Instead of the paddle being pulled from the front of the board back to your body, use your hands. Perform 20 power strokes in pace with your breathing. Recover for 10 seconds and repeat x 8
Prone Power Strokes. Lie on your stomach and repeat same as above (using 2:1 work-to-rest ratio x 8).
Push-up Series. Following all this work involving your back and shoulder muscles, try working the opposing muscles groups, the chest and triceps. While positioned in the middle of your board, perform your maximum amount of push-ups in 20 seconds, rest for 10 seconds and repeat x 8.
You may need to obviously change this template depending on your exercise capacity. Build up more slowly, if needed, with either your time or number of strokes and manipulate your work-to-rest ratio from roughly 2:1 (20 seconds of work, 10 seconds recovery) to 1:2 and if you’re more of a beginner try starting with a 1:3 format.