When to Intensify Your Paddling Program: A Smart Approach to Training Progression

When to Intensify Your Paddling Program: A Smart Approach to Training Progression

We’re now deep into winter training, with eight to ten weeks of steady base work behind us. Most paddlers have been focusing on aerobic base development and strength training—larger, lower-intensity pieces in Level 2 and Level 3. But with race season approaching, a common question arises: when is the right time to start intensifying your program?

Is It Time to Increase Intensity?

For most paddlers, it’s still a bit early to fully shift into high-intensity training. If your key races don’t start until late April or May, there’s no need to overhaul your program just yet. However, if you have an important race sooner, now is the time to start dialing up the intensity.

That said, keeping the same training structure for too long can lead to stagnation. Periodically changing the stimulus—roughly every 10 to 16 weeks—is essential to ensure continued adaptation and improvement.

A Gradual Approach to Adding Intensity

Rather than jumping straight into high-intensity training, the key is to introduce structured variations while keeping the majority of your work in the Level 2 to Level 3 range. Here’s how you can do that:

• Introduce structured intervals: Instead of long, steady efforts, mix in interval-based sessions that incorporate some higher-intensity segments.
• Keep base work dominant: The bulk of your training should still be focused on endurance and aerobic capacity. However, you can start incorporating small bursts of Level 4 or Level 5 efforts within these sessions.
• Designate one high-intensity session per week: This is where you can focus on more sustained high-intensity efforts. Start with short, controlled efforts at Level 4 (e.g., two-minute hard intervals) and gradually build toward sprint work (e.g., 30-second sprints).

Why Sprint Work Matters Even in the Off-Season

Sprinting isn’t just about anaerobic fitness—it’s also a skill. High-speed paddling requires refined technique, quick connection with the water, and the ability to maintain efficiency at a high cadence. The best sprinters in the world aren’t just the fittest; they are the best technicians, capable of holding great form at 90+ strokes per minute.

If you completely stop sprinting for too long, you risk losing the technical precision you developed last season. While a short break from high-intensity work is beneficial for recovery, waiting too long to reintroduce sprint efforts means you’ll have to spend extra time later just regaining lost skills.

Timing Your High-Intensity Workouts

I recommend adding a dedicated high-intensity session once per week. A good approach is to schedule this early in the training week, such as on Tuesdays:

• Monday: Low-intensity session to ease back into training after a rest day.
• Tuesday: High-intensity session while your nervous system is fresh.
• Rest of the week: Predominantly base training, with small bursts of intensity mixed in.

By making these adjustments, high-intensity work will account for less than 10% of your total volume, but it will help you maintain the ability to paddle fast and develop your speed progressively throughout the season.

The Bottom Line

By strategically adding structured intervals and a weekly high-intensity session, you’ll be able to sustain technical precision, gradually build speed, and keep training engaging. As a bonus, these adjustments will make your workouts more fun and productive!

Now’s the time to fine-tune your approach—stay focused, train smart, and enjoy the process!