There are an infinite number of training routines you can use with the Core Perform seat. We recommend progression training. One stroke on the Core Perform seat in the unstable position and you’ll immediately notice muscle activation that normally doesn’t occur until you’re on the water.
Take it slow! Too much instability (proprioception) training too quickly is not optimal training. Below are a couple training routines that we’ve found to be effective for starting out on Core Perform:
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10 min warm-up |
3 min warm-up |
3 min 90% of race pace |
10 min steady-state 60% race pace |
*Switch to unstable position |
*Switch to unstable position |
3 min 50% of race pace (less than 20 spm) |
5 min 50% of race pace (less than 20spm) |
*Switch to stable position |
*Switch to stable position |
3 min 90% of race pace |
10 min steady-state 70% of race pace |
*Switch to unstable position |
*Switch to unstable position |
3 min 50% of race pace (less than 20spm) |
5 min 50% of race pace (less than 20spm) |
*Switch to stable position |
*Switch to stable position |
3 min 100% race pace |
10 min 80% of race pace |
Repeat, lengthen times, and adjust power applications as appropriate |
Repeat, lengthen times, and adjust power applications as appropriate |
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