L3/4 Cardio sessions are designed to give you a mix of intensity levels. We aim to trick your body by building you into the paddle sessions with lower heart rate intervals and then quickly building you up to higher intensity intervals.

The outcome of the session is to see your heart rate spike to high levels, and lower quickly to maintain an average heart rate (85%) of your max heart rate over the entire session. A paddler who can reach max heart rates and recover quickly is a sign of a very fit person.