THE RACE FOR RAPID MUSCLE

Follow in the wake of Britain’s slalom victors at Lee Valley White Water Centre, scene of the 2012 Games, to steer a course for Olympic-level fitness. Prepare to make a splash

Looking down from the top of the Lee Valley White Water course, it’s clear you’re bound for a ride that will flood your system with testosterone and adrenaline, all without you so much as making a stroke. But start paddling and you’ll also begin what’s likely to be the most enjoyable six-pack workout of your life.

The course was the site of two British medal wins in the slalom at the London Olympic Games, so there is a legacy of excellence to uphold here. “Sixteen of the British team are also based here,” says coach and Team GB canoeist Tom Quinn. That’s an awful lot of expertise on tap to take you from capsizing novice to upstream pro in weeks. The facility is a custombuilt white-water course with two channels, offering the steepest artificial gradient in the country – which is where that healthy hormonal rush comes in.

If you’re questioning whether a canoe can ever truly replace your dumbbells, allow us to wash away those doubts. The twist and pull action targets your lats to broaden your shoulders, while activating your core and obliques. It’s an abs-unveiling fat-stripper, too: “When racing, you’re working in 90-second bursts, so your muscles are geared more toward high-intensity explosiveness,” explains Quinn. It’s aquatic HIIT, essentially. So, pass the paddle. Six-week beginner’s course £90

Squeeze in a HIIT class during your lunchbreak. UCLA research found regular exercise protects the part of your brain responsible for short-term memory.

10PM SLEEP IT OFF

Almost half of over65s who suffer with sleep will develop Alzheimer’s, report neuroscientists at Columbia University. A magnesium supp will help you drift off.

01\ GO STEADY

Don’t get carried away at the start of your challenge. Think of the Skierg as your warm-up, so stay relaxed and conserve energy by aiming for longer pulls. Focus, too, on maintaining a steady stroke rate. You’ll need those lungs for the Airdyne assault.

02\ PUSH HARD > 50 calorie Airdyne

Climb into the saddle for the sticky part of the workout – this is where you can make or break a good time. Go hard and don’t hold back. Pump your arms and legs to spread the workload across as many muscles as possible, and gulp down as much air as you can.

ADVANCED

Tackling the Airdyne is all about anaerobic capacity – how fast you can go at near-max capacity. Boost yours with interval sprints, aiming to burn 50 calories in under a minute.