This would be a good time for Zone 5…
Almost all the workouts I utilize refer to “Zones” to help you determine intensity levels.
For example, a sample set might be something like,
6 x 4:00 at Zone 4
This means you will paddle at Zone 4, or your race pace, for 4:00 minutes, take a rest, do it again 5 more times (for a total of 6 repeats).
If you’re using our online training platform to track your training, you’ll see suggested heart rates built into your workouts. You should still read through the following zone descriptions to ensure you’re getting the most out of training.
You’ll see Zones 1-5 in the plan I develop. Here’s a quick rundown of each training zone:
Zone 1
Very minimal effort. You should feel about like you would if you were sitting on your couch at home. Zone 1 isn’t used very often here, expect for maybe when you’re about to pass out. Or you have passed out.
Zone 2
Zone 2 is a nice easy effort you can maintain for a long time. This is a conversational pace — meaning you should be able to carry on a conversation while paddling. This is a great intensity for recovery days and for building endurance.
Zone 3
Now you’re starting to work a little. You can talk to your training buddy, or your imaginary friend, but only in short sentences. Complete sentences aren’t really an option here, but you’re not working all out here.*
Zone 4
Zone 4 is a sustainable race pace. Not all out, but not coasting, either. An average race pace would be the effort you would exert during a 1 hour race. This is the most difficult zone to properly hit without a heart rate monitor. Hard chargers tend to go to hard, and more mellow athletes might occasionally have trouble getting up to Zone 4 during workouts.
Zone 5
Zone 5 is all out. Like an alligator or The Paperboy from “Better Off Dead” is chasing you. This is sprintsville.
Zone 5+
This is as hard as you can possibly go and still maintain good form. Actually, Zone 5 without the “+” should be as hard as you can go with good form, but now you’re going superhuman, all-out effort. With good form. Imagine The Paperboy riding an alligator chasing you.
This type of “Zone Training” is an extremely effective way to gauge intensity during your workout.
We prefer actually using a heart monitor, but some studies have shown that using rate of perceived exertion can be almost as effective as using a heart rate monitor. Either way, when you see Zones in the workouts, try to stick to them — your workouts will be more effective and safer.
*I was explaining Zone 3 to a client once while we were running and said, “At Zone 3 intensity, you can carry on a conversation, but you really wish your partner would shut up so you wouldn’t have to talk.”
She replied, “Like right now?”
I’m not sure what that really meant, but anyway, that’s Zone 3.