Taking up racing a paddle powered boat like a kayak, canoe, or SUP can be a scary prospect, especially if you feel out of shape or unfit.

Often, when trying to get into an exercise, we can overdo it, feel defeated, and give up just as we’re getting started. Sometimes, we may be paddling as hard as we can and feel frustrated at our lack of progress, not realizing the effectiveness of longer training sessions at a sustainable effort.

This guide’s goal is to help novice paddlers build their fitness and work up to entering a race, while avoiding injury and maximizing fun.

Paddling a kayak, canoe or SUP is fundamentally an aerobic exercise. The basics of getting fit while paddling do not differ too much from other aerobic sports that you might be familiar with, such as running, swimming or cycling. 

One of the biggest keys is consistency! If you get out on the water and paddle your boat for an hour or more, several times a week, for 4-6 weeks, you will notice a very quick improvement in your fitness over paddling just 1 or 2 times a week.

Quality training is important too. A paddler that makes a good effort to raise their heart rate up to a level that while eventually tiring, is maintainable for an hour or more, will see rapid improvements in fitness.

Planned focused hard efforts after a rest day, like short sprints or interval sessions, can help improve your race starts and elevate your ability to sustain a race pace.

Remembering to bring water or a sports drink and stop to hydrate and eat a snack during an hour or longer paddle workout will not only make your workouts more enjoyable, but also more effective. 

Rest and recovery is just as important as getting out there and training hard. A paddler that gets a good night's sleep, eats well balanced meals every day, stretches regularly, and avoids things like excessive alcohol drinking will feel much better the day after a longer paddle training session.

Get social. Paddling a boat for an hour or more is way more fun when you’re with other paddlers. Check out NYPRA’s Groups Near You page to find other enthusiastic paddlers to meet and learn from.

From Couch to Paddlesports Racing: How to improve your fitness and prepare for a race in just 6 weeks.

Fitness Training plan for novice paddlers (6 weeks)

Week 1-2: Foundation Phase

1. Paddle 3 times per week with at least one rest day between sessions
2. Focus on keeping a consistent pace, where you can hold a conversation
3. Total time: 45-60 minutes per session

Week 3-4: Building Phase

1. Paddle 3-4 times per week
2. 2-3 days a week, paddle consistently, where you can still hold a conversation
3. 1 day a week, after a 15-20 minute warmup, paddle hard for at least 10-15 minutes
4. Total time: 50-70 minutes per session

Week 5-6: Endurance Phase

1. Paddle 4 times per week
2. 3 days a week, paddle consistently, where you can still hold a conversation
3. - During one of these workouts, paddle hard for at least 15-20 minutes
4. 1 day a week, after a 10-20 minute warm up, try 6-8 sets of 30 second or longer sprints
5. Total time: 60-80 minutes per session

Try to schedule your last workout so you get at least 1 rest day, or even 2 days rest, before it’s time to race!

Improve your racing skills

• Practice race starts
• Practice going upstream
• Practice drafting
• Practice leans, braces and comfort in waves/boat wash

Tips and tricks