The Sup App is your personal coach, right in your headphones – designed to help you grow as a SUP paddler, whether you’re a complete beginner or a competitive athlete. 

The Purpose of the App 

The app is built to make your SUP training smarter, more fun, and more effective. It guides you throughstructured workouts, tailored to your level and goals – all in real time while you’re out paddling. 

With The Sup App, you can: 

So you’re not just following a training program – you’re getting real-time coaching in your ears as you paddle. 

How it Works 

1. Choose the goal of your workout 

Want to build endurance? Strength? Train for a specific target – or just enjoy an effective and fun session on the water? Start by selecting what you want to get out of your session. The goal determines the structure and intensity of the workout. 

2. Set your user level 

The app adjusts the training based on your skill and fitness – from beginner to elite. That way, you’ll always get the right challenge for your technique and capacity. Not sure which level to choose? Start lower – you canalways level up later. 

3. Follow your coach’s voice in your headphones 

During the session, a clear coach voice guides you – telling you when to switch paddle sides, increase pace, rest, or focus on technique. You can choose the voice, tone, and volume to match your preference. 

4. Paddle to the beat of the metronome 

The training intensity is guided by a metronome – a rhythmic click that sets your paddle stroke frequency(strokes per minute). Just sync your paddle strokes to the beat. It helps you maintain the right tempo, improvetechnique, and get the most out of every session. You can calibrate the sound and rhythm to match your style and physique. 

5. Train in different intensity zones 

The app uses 9 different intensity zones, based on heart rate and paddle tempo. By switching betweenzones, you get well-rounded training that builds endurance, strength, and speed – just like a pro. 

With The Sup App, you get more than just a workout – you get a complete training system, always ready in your pocket. 

The Sup App – Your Own Personal Coach 

For paddlers who truly want to progress. 

The Sup App coaches you in real time through your headphones while you paddle. To get a training experience that truly fits you, it’s important to select the right user level in the app. 

What Do We Mean by User Level? 

Your user level determines which workouts and intensity zones are best suited for you. It’s based on your SUP experience, how many paddle strokes you can take per side, and the level of training intensity you can handle– in other words, how fast and how long you can paddle. 

The better your technique, control, and endurance, the higher the level you can choose. 

Our 5 User Levels 

Entry – For Those Just Getting Started 

Intermediate – For Those Who Want to Train with SUP 

Advanced – For Regular Paddlers Training for Races 

Elite – For National-Level Athletes and Racers 

Pro – For International-Level Athletes 

How Do I Know Which Level to Choose? 

Remember: 

Every paddler is different. The numbers we list are guidelines, not strict requirements. Factors like technique, balance, board type, and weather also affect your performance. What matters most is that you feel safe and enjoy your time on the water. 

Ready to start? 

Download the app, choose your level, and let your personal coach guide you to the next level in your paddling journey. 

The Sup App – Your Own Personal Coach 

Train smarter. Progress faster. Paddle more efficiently. 

The Sup App offers a wide variety of workouts, each designed with a specific training purpose. That means you can always find sessions that match your goals – whether you’re a beginner or an elite-level paddler. 

Here’s how to choose the right purpose for your training: 

1. Choose your training purpose – what do you want to focus on today? 

Before each session, you’ll start by selecting your training goal. Currently, there are 13 different purposeareas to choose from: 

The purpose you choose determines the type of training you’ll get and the intensity zone the app selects for your session. 

In The Sup App, every workout is designed to match a specific intensity zone. By training across different zones, you develop all aspects of your paddling – from balance and technique to endurance, speed, and power. 

Variety is the key to long-term progress. Each zone targets different systems in the body and helps youbecome a more well-rounded paddler – no matter your level. 

Here’s an in-depth look at each zone, its purpose, and how it boosts your SUP performance: 

Z0 – Get Comfortable with Your Board and Environment 

Intensity: Very Low (under 55% of max heart rate) - Aerobic 

Duration: 5–60 minutes 

Zone 0 is your entry point into SUP training. The focus is on getting comfortable with your gear, board control, and balance in the water. The sessions are fun, low-key, and educational – perfect for beginners, recovery, or light technique practice. You build body awareness and stability, which forms the foundation for all furtherpaddling. 

Z1 – Build Endurance at a Comfortable Pace 

Intensity: Low (55–72% of max heart rate) - Aerobic 

Duration: 10–360 minutes 

Zone 1 is where you develop your aerobic base. This is steady, sustainable training that builds your body’s ability to perform over long durations. The pace should feel easy – you should be able to hold a conversation while paddling. Ideal for long distance sessions and active recovery. Just like in many other water sports, the resistance from the water makes it hard to paddle in this zone while keeping good technique. That’s why many people end up in zone 2 instead.  

It usually takes several years of training before you can paddle in zone 1 with good technique. Because of this, it can sometimes be better to do this kind of training with Indoor SUP, or instead by cycling, walking, or running. 

Z2 – Improve Technique and Efficiency 

Intensity: Low to Moderate (72–82% of max heart rate) - Aerobic 

Duration: 20–180 minutes 

Zone 2 builds on Zone 1 and focuses on paddling with optimal technique. You train to move more efficiently and use fat as an energy source while still keeping the intensity low. This helps you develop better paddling mechanics and endurance without overloading your body – ideal for refining form and boosting your economy on the board. 

Z3 – Increase Your Threshold and Capacity 

Intensity: Moderate (82–87% of max heart rate) - Aerobic 

Duration: 10–90 minutes (primarily intervals) 

Zone 3 is just below your lactate threshold. Here, you’re training your body to work harder while clearing lactate effectively. It’s a tough but controlled intensity that increases your overall capacity and helps you paddlelonger at faster speeds. This zone is a game-changer for building endurance under pressure. 

Z4 – Paddle at Race Pace 

Intensity: High (87–92% of max heart rate) - Aerobic 

Duration: 5–60 minutes (primarily intervals) 

Zone 4 matches the pace most paddlers use in longer races (around 10 km). It challenges your VO2max, efficiency, and ability to maintain high effort while holding technique. This is demanding training – best for intermediate to advanced paddlers who want to level up their race performance. 

Z5 – Push Your Limits 

Intensity: Very High (92–97% of max heart rate) - Aerobic 

Duration: 10–30 minutes (primarily intervals) 

Zone 5 pushes you close to your max. It’s designed to boost VO2max and your ability to perform short, high-intensity efforts (like races up to 1 km). Sessions are intense and short – ideal for Elite and Pro paddlers, as it’shard for less experienced paddlers to reach this level of intensity on a SUP board. 

Z6 – Max Speed and Lactate Tolerance 

Intensity: Max (not based on heart rate) - Anaerobic 

Duration: 3–15 minutes (approx. 1-min intervals) 

Zone 6 focuses on maximum speed and your ability to handle high lactate levels. Intervals are short butintense – around 1 minute (equal to a 200 m sprint). Long rest periods are used in between. Since intervalsare too short to reach a heart rate steady state, this zone isn’t heart rate-based. Best for experiencedpaddlers. 

Z7 – Sprint and Acceleration Training 

Intensity: Explosive (not based on heart rate) - Anaerobic 

Duration: 40 sec – 5 min (intervals of 15–45 sec) 

Zone 7 develops your top-end speed, acceleration, and lactate production. Intervals are short and explosive – roughly equivalent to 100 m sprints. You improve your ability to respond quickly and paddle at max effort in short bursts. This zone is crucial for racing and fast reactions on the water. 

Z8 – Raw Power and Explosiveness 

Intensity: Explosive (not based on heart rate) - Anaerobic 

Duration: 20–180 seconds (intervals of 5–10 sec) 

Zone 8 is all about strength, acceleration, and raw power. Perfect for quick surges like starts, overtaking, or catching a draft. You’ll do extremely short but maximal effort intervals – improving muscle power, coordination, and paddle force with each stroke.  

This is one of the most important zones to train for SUP because it helps you increase your average speed. The hardest thing in SUP is changing tempo and accelerating. 

Why Train in All Zones? 

Each zone builds a different part of your paddling ability: 

A well-rounded training plan includes all zones. With The Sup App, you’ll train smart across the full spectrum – with audio coaching to guide you every step of the way. 

Pro Tip: 

If you’re unsure which zone to choose, go for a lower intensity. It’s better to complete the full session with goodtechnique than to push too hard and compromise quality. 

Summary – Here’s How It Works: 

You’ll always get the right pace and instructions tailored to your level – so you can train safely, effectively, and enjoyably. 

The Sup App – Your Own Personal Coach 

Train smarter. Progress faster. Paddle more efficiently. 

One of the most important aspects of efficient SUP paddling is how often you paddle – your stroke rate (SR). It might sound simple, but how many strokes per minute you take has a major impact on your speed, endurance, technique, and even how tired your body becomes. 

In this post, we’ll break down what stroke rate means, how it affects your body and performance, and how you can train with it in mind. 

What is stroke rate? 

Stroke rate refers to how many paddle strokes you take per minute (also called SPM – strokes per minute). Just like a cyclist’s cadence or a runner’s step rate, it determines your rhythm and flow on the board. 

In SUP, stroke rate is a balancing act: 

Both have their place – and both train your body in different ways. 

Why Do Certain Stroke Rates Feel More Natural to You? 

Every paddler has a “preferred stroke rate” — a cadence that feels most comfortable, efficient, and natural. That’s no coincidence. Your body composition plays a big role in determining which stroke rate suits you best. 

Physical factors that affect your stroke rate: 

Taller paddlers often find it easier to take longer strokes, making lower frequencies feel more natural. Shorter paddlers may benefit from a slightly higher frequency to maintain speed and rhythm. 

If you have a high proportion of fast-twitch (explosive) muscle fibers, higher stroke rates and short, powerful intervals may come more naturally. If you’re more endurance-oriented (slow-twitch fibers), a lower, steady cadence may feel better. 

Your biomechanics — how your body moves in the water — influence how effectively you can handle different cadences. The more you train to shift gears and adjust technique at various frequencies, the more versatile and high-performing you’ll become. 

Why You Should Train at Multiple Stroke Rates: 

Varying your stroke rates isn’t just great for improving fitness and technique — it also makes you more adaptable and tactically skilled. In races, tough conditions, or sudden tempo changes, the paddler who can adjust rhythm on the fly is the one who comes out ahead. 

How Stroke Rate Affects Your Body 

Your body reacts differently depending on the stroke rhythm you choose. Here’s how: 

Low Stroke Rate (25–35 SPM) 

-Ideal for long-distance paddling, recovery sessions, and improving distance per stroke (DPS). 

Medium Stroke Rate (35–60 SPM) 

Benefits: 

Challenges: 

High Stroke Rate (60–110+ SPM) 

Benefits: 

Challenges: 

- Common in racing, sprints, and high-intensity intervals. 

Why You Should Train in Different Stroke Rates 

Training across a range of stroke rates helps you: 

You’ll notice how some stroke rates feel natural – and others push you out of your comfort zone. That’s where growth happens. 

How to Train with Stroke Rate 

Here are a few simple ways to train smart using stroke rate: 

Use The Sup App 

In The Sup App, all workouts include audio cues and beats to help you follow specific stroke rates. This is a great way to train both low, medium and high stroke rates and improve consistency. 

Interval Training 

Try The Sup App’s different intervals with varying stroke rates 

Here is an example of an interval from The Sup App: 

This builds your ability to switch gears and stay efficient at every pace. 

Combine with Strength & Stability 

High stroke rates puts more demand on your core, hips, and stabilizers. Complement your training with: 

Conclusion: Master Your Rhythm, Master Your Paddling 

Stroke rate is more than just numbers – it’s the rhythm of your performance. Learning to control it, vary it, and adapt it will make you a stronger, smarter, and more efficient paddler. 

Whether you’re cruising at a low cadence or sprinting at high speed, your stroke rate tells a story. Train it withpurpose, and you’ll feel the difference – in your body and on the board. 

Ready to train with real rhythm? 

Try stroke rate workouts in The Sup App – and let your own personal coach guide your tempo, technique, and intensity. 

The Sup App – Paddle smart. Paddle stronger.