FAQ — How to use the SurfFit Course

5-6 min Read // Last update: Oct 06th, 2026. 


How often to do the SurfFit workouts? 

To experience significant change I recommend:

  • Mobility Routine 3-5 times per week

  • Surf Fitness Workout 3 times per week

  • Breathwork after every movement session, or every morning / evening.

In a perfect world you would practice 3 times a week for 60 min., starting with mobilty, then one Surf Fitness workout and sealing the deal with 5 min breathwork. 

In preparation for a surf trip — how early do I need to start?

Ideally you start 4-6 weeks before the trip with the above schedule. But even if you start 2-3 weeks before, you will create some adaption and can feel the difference in the water. The best preparation is the one you DO. Don ́t overthink it — just get going.


I am not landlocked, live by the ocean and surf a lot. Is this still for me?

Absolutely, yes. Especially if you are a late starter, meaning you started surfing regularly with age 25 or older. Your body will always benefit from practicing on-land training. Surfing alone can never make you resilient enough to stay injury free. With on-land training you prime your body for surfing, you create more capacity for paddling, take-off and turns.


How can I optimize the training with my breathing?

Try to always breathe just through your nose, unless I say differently in the video (there is moments in stretching, when a long exhalation through the open mouth is super helpful).


To improve your Cardio Capacity / Endurance, I recommend to apply the principle of Oxygene Advantage® where you move rather slowly and breathe through your nose exclusively to build a bit of “air-hunger”.


I like this idea better than the HIIT approach because I am keen on perfect form during the exercises — when you move slowly and with precision this is more likely to happen. (Find a full article about this topic here.)


Why is each workout followed by a guided relaxation? The adaptation, that is the effects of any movement practice can be optimized by coming into the recovery phase right after the training. It not only feels good to get the heart rate down and continue the day in a relaxed state, but come into the parasympathetic state of the nervous system right after the workout helps maximizing the training effects.


Shall I skip Yoga classes when doing the SurfFit Course?

Anything you do that helps your body to move better is great. However, Yoga classes are usually never as specific to help your Surfing as the mobility exercises in this video course. If you can fit both into your life, fantastic. If you want to find out how the Surfers Health approach is working, you might have to let go of a yoga class simply because of time and energy restrictions.


Will my swimming, running or cycling help my surfing?

All can improve your endurance, so yes — keep going with those habits. As an addition they are great. Only swimming though comes close to paddling (at least a little bit) in regards to building the kind of strength and mobility you need for surfing.


How can my gym workouts complement the SurfFit Course?

Adding more strength can help your surfing. All pulling exercises can help your paddling. The stronger your push-ups are, the easier your take-off will become. The stronger your legs are, the better your turns can feel.


Getting bulky doesn ́t help though. If your gym workouts are not balanced with mobility exercises... this will also not help at all. If you love lifting weights, then the SurfFit Mobility Routine is a non-negotiable.


I like to do 3 rounds of two different Push-Pull-Leg-Core circuits. Each with 4 exercises (8–12 reps).

  • Pull-ups and a unilateral Rowing movement to strengthen paddling.

  • Benchpress or dumbell press with different angles.

  • Unilateral legwork with — Bulgarian Split Squats / Loaded lunges.

  • Hang from bar & pull your knees to chest & jack knifes with swiss ball.

Should I practice on a Surfskate to improve my turns?

The surfskate can be great to dial in movement patterns of bottom turn and top turn. But only if you are already  familiar with skateboarding or have an experienced SurfSkate Coach teaching you — someone who is also a good Surfer and ideally a Surf Coach too. Why? Because mostly like if you just try, and move around on a surfskate you will rather create disfunctional movement patterns that will do more harm to your surfing.  progress.