Paddling may not be for everyone, but its a big component of the popular multis-sport races favored by Australia and New Zealand, adventure racing, and for some, an endurance pursuit in its own right. For these reasons, it it included in the guide. If you have neither the inclination to add paddling to your training, or the equipment for it, feel free to use similar rowing or swimning workouts instead.

But for those that are keen--you probably love a day on the water as much as I do. Although my paddle workouts are among the lowest intensity of my efforts, I still consider them valuable. It's not that I'm slacking off when I'm in a boat, it is more the fact that there is little opportunity (in my normal paddling circumstances) for objective feedback and quite often there are environmental conditions to contend with as well. There may also be the issue of not really incorporating much of your lower body into the action.

Now what I said for swimming goes doubly for paddling, where technique is even more important. There is a HUGE difference between the speed and efficiency of a paddler with good technique and one without it, so do yourself a favor if you're just getting in to paddling and either get someone with experience to evaluate your stroke or watch heaps of online videos and refine it the DIY way. Whatever you do, make sure you've got good technique before you get too worried about adding the intensity with the workouts below. Note--these workouts can be done in just about any type of boat, from canoes to kayaks to packrafts, even stand up paddleboards!

• P1: 1:1 intervals. Best done in a lake. Using markers on the shore, paddle flat out for 55 seconds and note where you started and finished. Take 1:05 as a break, turning your craft as you do. When the clock hits 2:00 head back the other way, aiming to go under 1:00. Continue alternating 1:00 RI with 1:00 WI sprints, trying to cover the same distance. Do 6-8 intervals. Note, if one way is into the wind you may need to adjust your target times. [12-16 minutes].
• P2: 50/50's. A variation of P1 but without the watch. Hammer for 50 strokes as hard as you can where a stroke means both paddle blades move through the water (unless you've only got one blade). Take 50 easy strokes. Keep alternating for 6-8 intervals or as long as you want. Rage, Rage against the dying of the light for those WI. You can do anything 50 more times, right. [15+ minutes]
• P3: Tempo. Paddle a set distance as a time trial. Alternatively paddle for a set length of time and take note of the distance covered. Push hard the whole time, race pace! [Varies, >15 minutes]
• P4: Pyramid. Similar to the swimming S4. Follow the same protocol as in that workout, except in your craft. Can also be done as part of a longer swim. [Varies]

Notes:

1. The above workouts can be modified for the canoe or stand-up paddleboard, as mentioned.
2. Stay safe, wear your life-jacket unless you are 100% sure you're not going to need it. And even then you should probably wear it as any race you do will require it and getting used to paddling with it on is probably a good idea!