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Sprint Plans

We believe that sprint distance paddling success is built on a foundation of strength, technique, and mental toughness. Our comprehensive training plans are designed to help paddlers of all skill levels achieve their goals, whether it's completing their first sprint distance race or setting a new personal best.

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Led by renowned paddling coach Tupuria King, our plans focus on building a solid foundation of fitness and technique through regular cardio workouts, strength training, and technique drills. We also incorporate specific paddling training, including sprint distance paddling sessions and interval training, to prepare paddlers for race-day conditions.

Training Plan - Subscription

Spread the cost over weekly instalments

  • Sprint - 8 Week Training Plan

    45NZD
    Every week
    Our 8-week plan is designed for those looking to kickstart their paddling journey with a solid foundation.
    Valid for 8 weeks+ 7 day free trial
    • 8 Week Sprint Training Plan
    • Four phases: Base, Strength, Speed and Peak
    • 4 Key paddling session per week
    • Specific for 250m, 500m, 1000m & 1500m distances
    • Supplementary cardio and workouts included
    • Access to TK Paddlers Community Page

  • Sprint - 12 Week Training Plan

    45NZD
    Every week
    Our 12-week training plan is for those ready to elevate their paddling and see substantial results.
    Valid for 12 weeks+ 7 day free trial
    • 12 Week Sprint Training Plan
    • Four phases: Base, Strength, Speed and Peak
    • 4 Key paddling session per week
    • Specific for 250m, 500m, 1000m & 1500m distances
    • Supplementary cardio and workouts included
    • Access to TK Paddlers Community Page

  • Sprint - 16 Week Training Plan

    45NZD
    Every week
    Our 16-week training plan is for those committed to making significant, long-term performance improvements.
    Valid for 16 weeks+ 7 day free trial
    • 16 Week Sprint Training Plan
    • Four phases: Base, Strength, Speed and Peak
    • 4 Key paddling session per week
    • Specific for 250m, 500m, 1000m & 1500m distances
    • Supplementary cardio and workouts included
    • Access to TK Paddlers Community Page

Subscription plans are released in 4 instalments at each phase. All prepaid plans include all phases in the downloaded file.

Training Plan - Prepaid

Prepay in Full, Save More!

Training Info

The training plan includes 4 water sessions a week, this is just a guide and can be adjusted to suit your own level of training and schedule. Sessions range between 1-2 hours comprised of both on-water and land training.

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NOTE: If you require more than 4 water sessions, please fill out the training survey at checkout and a customised plan will be sent.

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This plan takes you through four different training phases, developing and improving both physical performance and race specific skills for race day.

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How much training?

Weekly paddle training hours range between 4-5 hours on-water. This includes 4 paddles and up to 4 cardio/strength and conditioning sessions.There is usually 1-2 training sessions per day, with 3 days off from paddling each week.

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When do I start the plan?

Subtract the chosen training duration (8, 12, or 16 weeks) plus the taper week from your race day to determine the start date of the training plan. For example:

  • For an 8-week plan, subtract 9 weeks (8 weeks of training + 1 taper week) from the race day.

  • For a 12-week plan, subtract 13 weeks (12 weeks of training + 1 taper week) from the race day.

  • For a 16-week plan, subtract 17 weeks (16 weeks of training + 1 taper week) from the race day.

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Do your best to follow the training sessions in the plan, ideally in their given order. But feel free to adjust to suit your schedule if needed

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