One of the most difficult things for paddle athletes to determine is the amount of training that needs to be done to meet their goals.
The answer is actually pretty simple, given a few common-sense guidelines.
In general, the more time you spend on the water, the better you’ll perform.
Time on water improves aerobic endurance, comfort (which is HUGE) and technique (if you work on it).
With that in mind, the best training volume for you is the most time you can spend on the water without negatively affecting your obligations (like your job), your relationships (friends and family), your health (sickness and/or injury), your enjoyment (burnout), and your experience.
Your ideal paddle training volume may change from year to year based on life events, work obligations, and your primary race. If you are aiming to do a race like Chattajack or the 11 City Tour, you’re going to need more training volume than if you were training for a race like Carolina Cup Money Island Race. You may need to ask your family for a little leeway during your training cycles to ensure they are okay with the time you’ll spend out on the water. You’re also going to need significant recovery time, so in some cases reduced training volume may be chosen in order to get sufficient recovery sleep and rest.
In short, you’re doing this for fun, right? So choose a weekly volume that works for you and build your training plan accordingly.
We like to ask our athletes at the start of their plan to evaluate the realistic maximum number of hours they could devote to training during their highest volume week. Then the Training Platform suggests appropriate training volumes each week based on that max number. When we say “highest volume week”, we’re not talking about a week where you take an epic trip, like paddling 100 miles down the Mississippi River or something. We’re talking about a normal training week for you, where you’re living real life.
We have found that having a realistic number of hours to shoot for really helps most athletes race their best and get the most out of their training plan.
Flexibility is Important
Keep in mind that your weekly training volume is a goal, but it’s a flexible goal. Some weeks, real life will get in the way and you won’t be able to get on the water as much as usual. Other weeks, you’ll be off work, or you’ll have more time, and you should feel free to add more volume then. Aim for your weekly training volume goals each week, but don’t beat yourself up if you don’t always hit the goal.
A Few General Suggestions
The following table may help serve as a starting point. Remember, these are suggestions only, and it’s up to you responsibly determine the training volume that will work best for you.
| Category | Suggested Weekly Average Volume |
| Pro Level | 12-20 |
| Elite | 10-14 |
| Serious Paddler | 7-10 |
| Juniors, Novice | 4-7 |
| Masters, Slow-to-recover Athletes | 7-13 |
