Whether you’re a seasoned surfer or just starting your journey on the waves, you already know that staying out on the water for hours demands more than just skill—it requires exceptional surf paddling endurance. If you’ve ever felt completely wiped out after a few paddle-outs or struggled to maintain energy during a long surf session, incorporating interval training into your fitness routine could be the ultimate game-changer.
We will explain how interval training can improve your surfing endurance, keeping you stoked, energized, and ready to shred waves longer than ever before.
What is HIIT?
HIIT = High Intensity Interval Training
HIIT is a workout method that alternates between periods of high-intensity effort and periods of rest or low-intensity recovery. It’s a flexible and effective way to train that can be adapted to suit any fitness level, whether you’re a beginner, intermediate, or advanced athlete.
The beauty of interval training lies in its versatility and efficiency. Unlike steady-state cardio, where you maintain a consistent pace over an extended period, interval training mirrors the physical demands of surfing.
Think about it—when you surf, you exert yourself in short, intense bursts (like paddling aggressively to catch a wave) followed by moments of rest (sitting on your board, waiting for the next set). Interval training simulates this rhythm, making it an ideal conditioning tool for surfers.
Examples of common interval training methods include High-Intensity Interval Training (HIIT), Tabata, and Fartlek training. Each of these approaches can be tailored to mimic surfing conditions, helping you build stamina and power in a way that directly translates to better performance in the water.
Why Surfers Need Interval Training
Surfing isn’t just a cruisy hobby—it’s a full-body workout that demands a unique combination of cardiovascular endurance, muscular strength, and explosive power. Let’s break down why interval training is especially beneficial for surfers:
1. Improved Cardiovascular Endurance
Surfing requires sustained cardiovascular effort, especially when paddling out through powerful sets or catching wave after wave. Your heart and lungs work overtime to supply oxygen to your muscles during these continuous efforts.
Interval training strengthens your cardiovascular system by pushing it to adapt to both intense exertion and active recovery.
Over time, this improves your overall stamina, allowing you to paddle longer, recover faster, and enjoy extended surf sessions without feeling wiped out.
For example, a workout involving 30 seconds of sprint paddling followed by 60 seconds of light paddling can mimic the physical demands of catching waves. As you progress, your body becomes more efficient at managing oxygen, keeping you from tiring out too quickly.
2. Enhanced Muscular Endurance
The muscles in your shoulders, back, and core are the workhorses of surfing. Whether you’re paddling, popping up, or maneuvering on a wave, these muscle groups are constantly engaged. Over time, muscular fatigue can set in, leading to sloppy form or reduced performance.
Interval training targets these muscle groups by combining strength-based movements with bursts of high-intensity activity. Exercises like burpees, push-ups, and rows integrated into an interval format can help build muscular endurance, enabling you to paddle longer, pop up faster, and stay strong throughout your surf session.
For example, try a circuit that includes:
- 45 seconds of rowing or pull-ups (to simulate paddling effort),
- 15 seconds rest,
- 30 seconds of core work (like planks or mountain climbers), and
- 30 seconds rest.
3. Increased Anaerobic Capacity
Surfing isn’t just about endurance—it’s also about short, explosive movements. Whether it’s sprint paddling to catch a wave or popping up to your feet in a flash, these high-intensity efforts rely on your anaerobic energy system, which provides quick bursts of power without oxygen.
Interval training specifically targets and improves your anaerobic capacity. By practicing short bursts of maximum effort followed by active recovery, you train your body to perform these movements more efficiently and recover faster between waves.
Over time, you’ll notice that sprint paddles and quick takeoffs feel less taxing, leaving you with more energy to focus on your technique.
A great workout for this is a Tabata-style session:
- 20 seconds of maximum-effort sprint paddling (or sprint running if on land),
- 10 seconds rest,
- Repeat for 8 rounds (4 minutes total).
4. Faster Recovery Between Efforts
Ever find yourself completely out of breath after catching a big wave, only to see another set rolling in before you’ve fully recovered?
Alternating between intense effort and recovery in interval training conditions your body to bounce back quickly. This means less time spent gasping for air and more time ready to chase the next wave.
The key is to train your heart rate to rise quickly during intense bursts and drop efficiently during recovery periods. Over time, your body adapts, allowing you to recover faster between sets in the water.
This translates to better performance and the ability to surf for longer without feeling completely drained.
5. Time Efficiency
Let’s face it—most of us don’t have endless hours to spend at the gym or on training. That’s where interval training shines.
By incorporating high-intensity intervals, you can achieve a highly effective workout in a fraction of the time it would take with traditional steady-state cardio. This is perfect for surfers who want to prioritize water time but still build the fitness needed to excel on the waves.
For example, a 20-minute interval workout combining bodyweight exercises, sprints, and paddling drills can provide a comprehensive training session that boosts endurance, strength, and power—all while fitting into a busy schedule.
How to Get Started with Interval Training for Surfing
Here are some tips to get started:
- Choose Your Training Modality: Pick an activity that mimics surfing movements, like swimming, rowing, or bodyweight exercises.
- Start Small: Begin with manageable intervals, like 20 seconds of effort followed by 40 seconds of rest. Gradually increase the intensity and duration as your fitness improves.
- Incorporate Variety: Mix up your interval sessions with swimming, resistance exercises, and land-based cardio to target different muscle groups and energy systems.
- Stay Consistent: Aim for 2-3 interval training sessions per week, allowing for adequate rest and recovery between sessions.
- Track Your Progress: Use a stopwatch or fitness app to monitor your intervals and see improvements over time.
Surf-Specific Interval Training Workouts
To make the most of your training, it’s important to focus on exercises that mimic the movements and energy demands of surfing. Here’s a breakdown of some surf-specific interval training workouts:
| Exercise | Why it Works | How to Do It |
|---|---|---|
| Paddle Sprints | Simulates the paddling required to get out to the lineup or catch a wave. | In a pool or on a paddleboard, alternate between 30 seconds of all-out paddling and 30 seconds of easy paddling. Repeat for 10-15 minutes. |
| Burpee Intervals | Builds explosive power for popping up on your board. | Perform as many burpees as possible in 30 seconds, then rest for 30 seconds. Repeat for 5-10 rounds. |
| Jump Rope Routines | Enhances cardiovascular fitness and improves footwork for maneuvers. | Jump rope at a fast pace for 1 minute, followed by 30 seconds of slower-paced jumping or rest. Repeat for 10 minutes. |
| Swimming Intervals | Replicates the effort of paddling with the added resistance of water. | Swim at a high intensity for 1 minute, then rest for 30 seconds. Repeat for 20 minutes. |
| Mountain Climbers | Strengthens your core and improves agility. | Perform mountain climbers as fast as possible for 40 seconds, followed by 20 seconds of rest. Repeat for 5-8 rounds. |
Designing Your Surfing Interval Training Plan
Now that you’ve got a list of exercises, it’s time to put them together into a cohesive plan. Here’s a sample week of interval training for surfing endurance:
Day 1: Paddle Sprints and Burpees
- Warm-up: 5 minutes of light swimming or jogging
- Paddle sprints: 10 rounds of 30 seconds on, 30 seconds off
- Burpees: 5 rounds of 30 seconds on, 30 seconds off
- Cool-down: 5 minutes of stretching
Day 2: Rest or Active Recovery
- Light yoga or a casual swim
Day 3: Jump Rope and Mountain Climbers
- Warm-up: 5 minutes of dynamic stretches
- Jump rope: 10 rounds of 1 minute on, 30 seconds off
- Mountain climbers: 5 rounds of 40 seconds on, 20 seconds off
- Cool-down: Foam rolling and stretching
Day 4: Rest or Surf
- If the waves are good, consider this your workout!
Day 5: Swimming Intervals and Core Work
- Warm-up: 5 minutes of easy swimming
- Swimming intervals: 15 rounds of 1 minute on, 30 seconds off
- Core exercises: Planks, side planks, and Russian twists
- Cool-down: Gentle stretches
Day 6: Rest or Active Recovery
- Light hiking or a walk on the beach
Day 7: Long Surf Session or Full Rest
- Spend time on the water applying your training.
Tips for Success
- Prioritize Recovery: Interval training is intense, so make sure to give your body adequate time to recover. Sleep, hydration, and nutrition are key.
- Warm Up Properly: Always start with a warm-up to prepare your body and reduce the risk of injury.
- Track Your Progress: Keep a workout log to monitor improvements in endurance and performance.
- Stay Consistent: Results come with regular practice. Aim to stick to your plan for at least 4-6 weeks.
- Listen to Your Body: If you’re feeling overly fatigued or experiencing pain, take a step back and rest.
The Benefits You’ll Reap
After just a few weeks of consistent interval training, you’ll begin to notice dramatic improvements not only in your surfing endurance but also in your overall surfing performance. The benefits extend far beyond simply feeling less tired. Here’s what you can expect:
1. Easier Paddle-Outs
Paddling through breaking waves and strong currents will feel less daunting as your cardiovascular and muscular endurance improve. You’ll have the strength and stamina to paddle out to the lineup faster and with less effort, conserving energy for catching waves.
2. Faster Recovery Between Sets
One of the most noticeable changes will be your ability to recover quickly between sets. Instead of feeling completely drained after catching a wave, you’ll find yourself ready to paddle for the next one much sooner. This is a game-changer for those long sessions when wave frequency is high.
3. Increased Strength and Power
Interval training builds strength in key muscle groups—your shoulders, back, core, and legs—that are essential for paddling, popping up, and executing maneuvers. This means you’ll not only last longer but also feel more powerful and confident in your movements on the board.
4. Improved Wave Count
With more energy and faster recovery, you’ll be able to catch more waves per session. Over time, this increased wave count will accelerate your skill development, giving you more opportunities to practice and perfect your technique.
5. Enhanced Overall Fitness and Well-Being
The benefits of interval training extend beyond the surf. Improved cardiovascular health, better muscular strength, and increased endurance translate to better performance in daily activities and other sports. You’ll likely notice an uplift in your mood, energy levels, and overall confidence, thanks to the endorphin-boosting effects of consistent exercise.
Make It Count!
Surfing is as much about preparation on land as it is about skill in the water. While practice in the ocean is irreplaceable, building your fitness on land can significantly elevate your performance on the waves.
By incorporating interval training into your routine, you’ll develop the endurance, strength, and power needed to tackle bigger waves, surf longer sessions, and maximize your time in the lineup.
Remember, the journey to becoming a better surfer isn’t just about chasing waves, it’s about investing in your overall health and fitness. Interval training doesn’t just prepare you for surfing; it helps you feel stronger, more agile, and more resilient in everyday life.
So grab your board, commit to a training plan, and prepare to reap the rewards. With improved fitness, you’ll be catching waves with ease, shredding with confidence, and staying stoked for years to come. The ocean awaits, so get out there and make every session count!
