Cardio Strength paddle session

Get out on the river and improve your fitness at the same time. This specially tailored class combines a paddleboard lesson with a fitness session. It brings the very best of land based cardio strength and high intensity interval training (HIIT) to the Thames. To start with you'll cover some basic paddleboard training, and then stretch and go through a set of reps on land, before getting on the water for your lesson and to carry on the workout. Expect to be doing push-ups, planks, crunches, squats, and some hard sprint paddling!

No prior paddleboarding experience needed for these sessions - we'll teach you everything you need to know at the start of the session.

You do not need to be a proficient swimmer, but should be comfortable with falling into water while wearing a buoyancy aid.

We will also need to know of any recent injuries prior to the session.

You will need to shower / wash thoroughly after the session if you have fallen in or been splashed, and need to ensure that any open cuts are covered. Note that we do not have shower facilities at Richmond.

Many thanks for your booking - we look forward to paddling with you!

Please arrive wearing the clothes you intend to paddle in as we have very limited space to get changed.

We have a safe lockable storage space for your bags and valuables.

No specialist clothing is required, but no jeans or cotton please, as cotton gets very cold when wet. In warm weather, swimwear or ordinary quick drying gym gear will be fine (shorts/leggings/T-shirt/fleece).

We usually paddle barefoot on these sessions, but you could wear water shoes, flip flops or old sandals / trainers if you'd prefer.

If it’s sunny please bring a hat and sun cream.

Also, please bring extra layers, a towel and a change of clothes just in case you take a dip during the lesson.

You may also want to bring a small dry bag for spare waterproof/warm clothing, money, any medications you may need and your phone in a waterproof pouch. We have these for sale if you don't have one. If you are worried about losing sunglasses please use a sunglasses strap, or buy one from us for £5.

You will be using our paddleboard and paddle. Buoyancy aids are provided and are compulsory on all our sessions.

Your session will start with a safety briefing and some land-based training on the riverbank or our pontoon near Richmond Bridge. This typically takes 15-20 minutes depending on group size.

We will run through stretches and a 'starter set' on land, before getting on the water to repeat the set and add in some cardio.