• The Vanilla Gorilla

#SUPtipTuesday Tip #28

Updated: Mar 13, 2019


Today's #SUPtip is to get an accurate reading for your Maximum Heart Rate, you will use this to base many of your intervals on as you start ramping up the intensity. It is more accurate than the [220-(your age)]=MaxHR equation. Part of this tip is to go all out. The other part of the tip is to still practice good technique. Don't let your form fall apart (Unless that's what you're training to do later on. What? No? You don't want to train yourself to fall apart when tired? I didn't think so. So don't do it now. Don't do it ever.)



To perform the Heart Rate (HR) test, you will need a HR Monitor. I realize that this isn’t the test you’ll find on websites and other paddle programs. BUT, this is the HR test I would like you to perform for the workouts we’ll be doing. As always, before engaging any new exercise regimen or workout, especially if you are not used to regular exercise, it is important to consult with your primary care physician.

The Heart Rate Test:

1. Don your heart rate monitor.

2. Start paddling. Warm up for 10 -15 minutes, gradually increasing your heart rate, but never letting it get difficult.

3. Perform 5 intervals. 1 minute on and 30 seconds off (TABATA STYLE!!) Go as hard as you possibly can in each interval, even if you can’t keep up the intensity by the last one.

4. Upon completion of the intervals, cool down for 10+ minutes. Stretch when you get back to land/dock.

5. Review your HR monitor data. Find the interval with the highest Heart Rate and record that heart rate. This will be the number we use to determine your percentage for our training days!


I use the Garmin Vivoactive HR & Garmin Premium Heart Rate Monitor



Don't have a Training Plan yet?? You can buy one here: APRIL'S TRAINING PLAN STORE


Don't think your technique is solid? You get free video analysis if you buy a training plan.

OR, you can email me a video and I'll analyze it for my current hourly coaching/lesson rate. Just email me (aezilg@gmail.com) for a quote!




If you liked this TIP, be sure to explore past tips!!

1. More time in the OCEAN

2. Weighting your Rails

3. SUP-lements

4. Paddle with Faster People

5. Positive Blade Angle

6. How to Paddle Straight

7. Try a Band for engaging your lower body

8. Tape your Paddle

9. My All-Time favorite: THE LOW BRACE!

10 Beach Start Intervals

11. Never get between the board and the beach

12. Perpendicular Nose

13. Punching out - weight distribution

14. Getting back in through the surf

15. Re-Coil a stretched out leash

16. Eat the COOKIE

17. Don't Buoy Turn Alone

18. Buoy Turns (Part 1)

19. Balance lateral strength

20. Be the FEMBOT

21. T-Spine Rotation

22. Put the BLADE in the water

23. Wear sun protection

24. You can do anything

















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