What Is The Formula For The Average Rate Of Change How Many Calories Burned While SUPing? (Stand Up Paddle-Boarding)

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How Many Calories Burned While SUPing? (Stand Up Paddle-Boarding)

One of the most common questions people ask me about stand up rowing is “How many calories can I burn”?

I’ve spent some time online looking for the right answer, but I thought I’d do a little “unscientific” research myself. So I paddled out yesterday with a heart rate monitor and a Polar computer to give me a pretty accurate picture of a typical SUP workout.

Now a few considerations and disclosures. First, the heart rate monitor I used is made for cycling. I just took the computer off the bike and put it in my pocket while paddling. You can certainly make some adjustments according to the “type of exercise”, but since both cycling and rowing involve large muscle groups, I don’t think the calorie count will change much.

Another consideration is the size and weight of the paddlers. I’m 6’2″ and weigh about 225-228. Also, I paddle about 5 days a week, which I hope means my fitness should be a little higher than the average bear. Average heart rate would be a little lower as a result.

I conducted my unscientific test on a clear morning when the tide was calm and the wind was light. The conditions were near perfect and hardly affected my training (unlike a strong head/tail wind etc.). I paddled with a standard 12″ board (SupWorks Alpha) that weighs 28 pounds and used a QuickBlade Kahana carbon fiber paddle.

Here are the results….

  1. Practice time: 53:43
  2. Inside the zone: 51:32
  3. Average heart rate: 147 beats per minute
  4. Burned calories: 822 kcal

A few comments:

  1. “Exercise time” is the total time from start to finish rowing.
  2. “In-Zone” refers to how many minutes my heart rate was in my “anaerobic zone.” My “Zone” is between 118-170 bpm.
  3. My average heart rate throughout the training cycle was 147 beats per minute.
  4. I burned 822 calories during the entire workout. If I used the same data, I would have continued at the same pace for another 6:17, making the total workout time 60 minutes, I would have burned a total of 923 calories per hour. (Sorry I didn’t even do it for 60 minutes, I just paddle one lane every day and don’t really pay attention to the time)

So net-net it is. In a typical Stand-Up Paddle workout, I burn 923 calories per hour.

It’s interesting to me that my heart rate was as high as he was. On normal long distance cycling (on a Cervelo S1) my heart rate averages in the mid 130s. When I’m rowing, I don’t really feel like I’m working as hard as my heart rate (147) would indicate. I also don’t feel as “beaten” when I stop paddling as I do when I’m riding.

So that’s my little research. I think the simple conclusion is that while my results are not “scientific”, they show that rowing is an excellent low-impact core workout. If I burned 822 calories during a typical workout and did it 5 days a week, I would lose over 1 pound a week (assuming my caloric intake stays the same).

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