Week 2 - Off The Couch Training Plan - Building Base/Strength

From Paddle Coach Tyson Kubo, here is Week 2 of his Off-the-Couch Training Plan!

While this plan is generic to getting you ready for your paddling goals, Coach Tyson can also help you and your team with a custom program, whether virtual or in-person on Maui. Private coaching and group training sessions are also available. Contact him at trexkubo@gmail.com or 808-757-1587 to book your paddle/training time!   


During the first month of training, it’s important to set a good foundation for your body to build off of. Majority of training will be in Level 2,3. Think of this training as the locomotive that keeps on going with low effort. During this early period, you are trying to find speed at low intensity focusing on solid technique and power application. As well as creating physiological changes in your body to benefit you later in your training regimen.

If you're in an area that may not allow you to get into the water every week. You can still do these workouts in the gym or on an ergometer or treadmill. The important thing is to spike the heart rate if you can't get on your boat. If you have access to an ergometer, it is the ideal cross trainer that works if the weather doesn't cooperate or you're in a pinch for time.


Formula to calculate heart rate zones

Find max heart rate (MHR):

(220-age) is a good estimate but not exact. If you want a more accurate number, do 2 - 500m ergometer pieces for time back-to-back and record your highest HR achieved. Everyone is at different levels of fitness so (220-age) may not work for all.

Find resting heart rate (RHR):

Sleep with your HR monitor and record your heart rate before you get out of bed

MHR - RHR = Range:  ex: 220- 50 = 170, RHR 60, 170-60=110 (range)

(Range x %HR) + RHR = zone           110 x 50% = 55+60=115 to 125              Zone 1(L1)

                                                            110 x 60% = 66+60=126 to 136              Zone 2(L2)

                                                            110 x 70% = 77+60=137 to 147              Zone 3(L3)

                                                            110 x 80% = 88+60=148 to 158              Zone 4(L4)

                                                            110 x 90% = 99+60=159 to 170              Zone 5(L5)


This particular example shows the low end of the heart rate zones for a 50-year-old athlete. We are always aiming to train at the highest level of our heart rate zones with the thought in mind that eventually our numbers will go up. So in this example, you want to train at 136bpm if you're trying to work in Zone 2, 147bpm if working in zone 3 and so on. As fitness level improves, you'll find your RHR start to drop. You may also find your MHR go up. All of these factors will change your training zones as you progress. Really important to recalibrate zones as needed. When first starting, it may seem difficult to train at the high level of each zone. Train where it’s still comfortable and increase intensity gradually.


Sunday 1/9/2022

LSD paddle


Monday 1/10/2022



Tuesday 1/11/2022

Rest day

Wednesday 1/12/2022

AeT paddle

10'w/u, 5x(6'@L3,2'@L2),10'w/d

Thursday 1/13/2022



Friday 1/14/2022



Saturday 1/15/2022

AeT paddle

10'w/u, 3x(12'@L3,2'@L2),10'w/d

Leave a comment

Please note, comments must be approved before they are published