Energy system training refers to the cardiovascular component of your surf workout. I call it energy system training because you need to be training both your aerobic and anaerobic energy systems. Aerobic is for longer duration fitness, and anaerobic is for short burst of fitness such as paddling into a wave. Both are important for improving your surfing fitness.
The best way to train your energy systems is doing interval workouts with high intensity intervals broken up with recovery periods. You can do running, swimming, riding, skipping or basically any cardio activity that you like. An example would be 20 seconds hard followed by 40 seconds active recovery. Do this for 15 minutes. This part of your workout can be done after the functional strength exercises, or on alternate days if that suits your schedule better.
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