Long-distance races require a continuous and consistent effort over a long period of time. To make progress in endurance, it is best to do interval training, at least 6 weeks before the race.
How? By alternating periods of intense effort and periods of active recovery. This regimen will allow your body to make a more strenuous effort.
Your interval training in stand-up paddling begins with a warm-up on shore, before a very gentle paddle.
When you feel your body is ready to take on a sustained effort, alternate phases of activity to 80% of your capacity with phases at 40% capacity. You can do interval series of 30 minutes doing 4 min of intense exercise and 6 min of a more gentle effort.
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