This study quantified the physiological and perceptual responses of stand-up paddle boarding (SUP) during a range of stroke rates in a laboratory- and field-setting. Ten participants (eight male, two female; mean ± standard deviation [SD] age: 23 ± 3 years; body mass: 70.5 ± 9.1 kg; height: 170 ± 9 cm; body mass index [BMI]: 24.3 ± 1.5 kg m2) completed a SUP ⩒O2peak trial, and two SUP trials in both a laboratory- and field-setting (5-min at 10, 20 and 30 strokes min-1 per stage). Energy expenditure (EE), metabolic equivalents (METs), heart rate (HR) and rating of perceived exertion (RPE) were recorded throughout. In the laboratory-setting, mean ± SD EE and METs increased (P < .001) linearly when SUP at 10 (3.3 ± 1.0 kcal min-1, 2.7 ± 0.5), 20 (5.5 ± 0.9 kcal min-1, 4.4 ± 0.7) and 30 strokes min-1 (7.6 ± 1.6 kcal min-1, 6.1 ± 1.2), respectively. During these efforts, mean ± SD percentage of maximal HR were 56 ± 5%, 69 ± 6% and 84 ± 8%, respectively. In the field-setting, mean ± SD EE and METs also increased (P < .001) linearly when SUP at 10 (3.6 ± 0.9 kcal min-1, 2.7 ± 0.9), 20 (4.3 ± 1.8 kcal min-1, 3.5 ± 1.0) and 30 strokes min-1 (6.3 ± 2.1 kcal min-1, 4.6 ± 1.4). During the three conditions, mean ± SD percentage of maximal HR were 58 ± 8%, 65 ± 7% and 73 ± 9%. SUP at ≥20 strokes min-1 in the laboratory- and field-setting meet the criteria for moderate-intensity exercise (3.0-5.9 METs). These findings may now be included in the latest Compendium of Physical Activities guidelines and offer the potential to improve cardiorespiratory fitness if SUP is undertaken regularly by young, healthy adults.