4-week training plans — versatile to your fitness level, progressively structured to build speed and endurance, and paddle-specific to every stroke you'll make.
Training that progressively increases volume and intensity through interval sessions each week is the most accurate method of gaining percentage improvements consistently. Every session targets a specific energy system, so your body builds the speed and stamina required to paddle faster for longer.
Self-guided Progressive 4-Week Plans for any discipline, or a Custom Season Race Plan built around your goal race.
Progressive 4-week training for prone paddlers.
✓ Cancel anytime · no lock-in
Progressive 4-week training for SUP paddlers.
✓ Cancel anytime · no lock-in
Progressive 4-week training for OC paddlers.
✓ Cancel anytime · no lock-in
Progressive 4-week training for surf ski paddlers.
✓ Cancel anytime · no lock-in
A full season build tailored to your goal race — with taper, peaking, and strength.
⚑ 12-week minimum commitment
Both plans are built on the same 5-zone methodology. Custom adds consultation and race-specific periodisation.
| Feature | Progressive ($80 / 4 wks) | Custom ($140 / 4 wks) |
|---|---|---|
| Weekly structured sessions | ✓ | ✓ |
| Progressive volume & intensity | ✓ | ✓ |
| 5-zone pace calculator | ✓ | ✓ |
| Interval + distance sessions | Up to 4 sessions per week | Up to 4 sessions per week |
| Discipline-specific (Prone, SUP, OC, Ski) | Choose one | Any |
| Designed around your goal race date | — | ✓ |
| Taper & peaking weeks | — | ✓ |
| Functional strength program | ✓ | ✓ |
| One-on-one consultation | — | ✓ |
| Minimum commitment | 4 weeks at a time | 12 weeks |
So you get the most out of your first 4 weeks.
A baseline of one-hour paddle fitness is recommended before starting any of our plans. If you're not there yet, build base distance first.
Our free pace calculator turns your threshold pace into zone targets. If you don't know your threshold yet, the 3-minute test is the fastest way to find it.
If you have a target race, pick Custom. If you want structured progression without a specific goal race, pick a Progressive 4-Week plan in your discipline.
Progressive 4-Week plans renew in 4-week cycles with no lock-in — cancel any time. Custom Season Race Plan requires a 12-week minimum so the programming has time to work.
Progressive plans run on a calendar year aligned with the major Northern Hemisphere races — Catalina (end of August) and Molokai-2-Oahu (end of July). January starts the build-up; the calendar peaks for race season; September–December is base + recovery work for next year.
Your first 4 weeks is a primer block — a settling-in plan that gets you on the same baseline as the cohort. After that you join wherever the calendar is.