Tracy’s 7 week OC1 workout
Alter them upward or downward as you see fit.
|1||5 x 7mins/2mins rest between @ tempo||30 min piece w/ one change at max every minute (alternate sides)||40 minutes steady paddle without rest @ 70%||“tempo” means as hard as you can sustain for that length of time. Rest is complete stop|
|2||6 x 5mins/1min rest between @ tempo||one change (~15 strokes) on, 2 changes off x 12 x 2 sets, 2 mins rest between||50 minutes without rest @ 70%||70% is a pace where you can talk but not in complete sentences|
|3||4 x 10mins/2mins rest||5 sets: 10 strokes on/50 off, 20 on/40 off, 30 on/30 off, 40 on/20 off, 50 on/10 off; rest 4 mins.||1 hour steady paddle @ 70%||“on” means as hard as you can go, and “off” means normal rate/pressure|
|4||3×15 mins/2 mins rest||3x (12 x 1 min @max, 30 seconds off) 4mins rest||70 min steady paddle @ 70 percent|
|5||6 x 9 mins/1.5 mins rest||one change on, 2 off x 12 – 3 sets, 2 mins rest in between||1.5 hour steady paddle||pieces are tempo, that means as hard as you can sustain for the “on” time. the steady paddles are no rest, low exertion.|
|6||12×4 mins/1 min rest||12 x 30 seconds at max, with starts each time (2 mins rest) – 2 sets with 4 mins rest between||1.75 hour steady paddle|
|7||12 mins on/3 mins active rest – 4 sets||30 min piece w/ one side at max every minute – 2 sets with 4 mins rest in between||2 hour steady paddle|
For extra challenge/strength workout, put a bungee or wrap your leash around the canoe, just in front of the foot pedals. Do a set or two with the bungee on when you’re fresh, and make the focus on your catch and power within your technique. when you take the bungee off, expand the focus to speed and glide.