Welcome to my monthly “how to” SUP blog post!
Today I’m going to be talking about the different training levels for interval training programs
Training levels specific to paddling and SUP. This will be an in-depth look at the training levels that I use when I write interval training programs for paddlers. Both in my 1 on 1 coaching and inside SUP Stroke School.
If you want to get the most out of your SUP training for improving efficiency, endurance, and speed, then you’ll want to pay attention to this one.
So let’s dive in!
If you’re familiar with interval training, some of this is going to seem really familiar. And there are going to be some different variables that we are looking at when we’re paddling that are unique to this sport. I’ve taken traditional interval training and adapted it to fit paddling and the style of coaching that I use.
Also an initial disclaimer, these training levels and this description that I’m going to give each of them might not fit exactly with the intervals and the training levels that your coach is prescribing. So if you are working with a coach, just make sure that you check with them on their specific criteria for finding and determining your training level and that you’re following that. This information doesn’t just change from sport to sport, it changes from coach to coach as well.
Another note is that some of this requires equipment, like a heart rate monitor, or a GPS, or a stroke rate tracker, and I realize that not everybody has this equipment. That’s okay! There are 6 different criteria of ways that you can determine which training level you are in. Some of those criteria require equipment and some of them don’t.
Much of this actually I prefer you to feel rather than rely on equipment. To feel it in your body and to be intuitive is always just as necessary as having the data. We use the equipment to hold us accountable and to determine things objectively. In many cases this can also help you to learn your perceived, intuitive, how-you-feel paddling levels.
A HRM is a great tool if you’re somebody who likes analyzing data and looking at everything and, I know lots of paddlers that have never used a heart rate monitor and done quite well. I have always used one, but eventually you get to a point where you don’t actually need it to determine your training level.
Side note: I recently got a Garmin and it just does way too much. There’s so much on there and people are always saying “oh yeah, my this and my that” I’m just like “Great….” I’m not saying don’t be into all of that data. I am saying that not all of it is absolutely necessary so try not to get caught up in just numbers.
What I primarily use is a NK SpeedCoach because it gives data feedback in real time, easily viewable, not on your wrist, but in front of you, which as you will see is really helpful for determining your training level. You can always go back and view the data afterwards with the NK training app as well.
So without further adieu let’s dive into the different Level for SUP training!
In this chart I have written the training level, the intensity, and the percentage of your max heart rate or MHR that you would be at in that level. I also include SPM or strokes per minute. I have a little star next to strokes per minute because I want you guys to know and remember when you’re looking at the strokes per minute column that this is one of the ones that’s really going to be highly variable and highly individualized based off of your paddling style, your paddle size, and your fitness level.
So I do look at strokes per minute because I find it fascinating if you have that as a variable. But don’t be like “Oh my gosh, if I’m not in that range, I’m doing it wrong”. Okay! You may or may not be doing it wrong, but you’re probably not doing it wrong.
There is also perceived exertion, the objective for that training level, and then the relative speed you are paddling at.
So I’m giving you lots of different variables to look at to determine training level.
The two that you will need some equipment for are max heart rate and stroke per minute. Perceived exertion objective, and relative speed are up to you to determine based off the description that I am going to give for each. and you could also put in your own which would be the actual speed that you tend to go on average in that zone, but I don’t put that in there because… one, of course that’s going to be highly individualized and two, it’s going to change based on the conditions and three, hopefully those numbers are improving as you’re getting fitter, right!
A note on relative speed: This is your relative speed and will change based on conditions, wind, current, etc, and is also a number that is hopefully improving over time as you become more well trained. Don’t limit yourself by putting in a speed and sticking to it.
Level 1 Training
Level 1 is relaxed. Level 1 is 50%. That’s a five out of 10. 50 percent of your max heart rate. I don’t really look much at HR in level one because level 1 we use for rest and recovery. Anytime you are having a rest period in your intervals, you’re not actually resting at a total dead stop, you’re resting at a level 1. The whole time you’re in level 1, you’re just working on letting the heart rate drop down as you’re paddling at an easy, relaxed, conversational pace. The objective in level one is rest and recovery, and then the relative speed would be like, “I’m on a social paddle, I’m on a touring paddle, I’m just out here la dee da”. I’m still paddling, but I’m not working.
Level 2 Training
I use this level a lot. Level 2 is about a 7 out of 10, or a 70% effort.
If you have a hard time determining if you are at 70% effort, if you don’t know what your 70 percent feels like, there are some other things we can look at. First is the percentage of your max heart rate. However in order to know this, you need to know your approximate max heart rate. Side note on MHR: If you’re an athlete, the formula of 220 – your age = MHR does not work. If you’ve been training your whole life even and even if you’re just relatively fit, your MHR is likely going to be higher than 220 – age. You need to determine your max heart rate to actually get these number ranges.
Level 2 is 70 to 80 percent of your max heart rate. About 35-50 strokes per minute. (Again these numbers are highly individualized depending on your stroke, your paddle size) For me, a level two is It’s probably more like 45 to 55 SPM. I have a high cadence and I use a small blade so I’m going to have a higher stroke rate than somebody who’s using a bigger blade, a heavier stroke.
Level 2 perceived exertion is “I’m working, but I could go all day at this pace.” The objective in Level 2 is efficiency. A place where you are really able to focus on and make adjustments to your technique.
Level 3 Training
Level 3 is and 80 percent effort. Percentage of max heart rate is 80 to 85%. It is about 45 to 55 strokes per minute.
Another note about SPM: It is easier to first find your training level, then note your personal strokes per minute at that level, then use this as a determining factor to help you stay in that level. And remember also depending on the conditions, your SPM it’s going to change.
Perceived exertion is the number one thing we’re looking at.
I determine my intensity by asking the question “am I at a 7 out of 10, an 8 out of 10?” and then I glance at my heart rate and check. Am I actually where I think I am, where I feel I am. I’m actually feeling where I’m at, and then checking my heart rate, feeling where I’m at.
Level 3 is hard work, “a comfortable hurt.” The objective sustained aerobic power. It’s relative speed is like a one hour race pace. But it’s not the start of the race or the end of the race where you’re going all out. It’s also not those little sprints that you do to sort of catch someone or pass someone or get in a draft train. It’s that pace that you settle into when you’re in a race where you’re still really pushing yourself, but it’s maintainable for you. It hurts but it’s maintainable. So that’s your level 3. We use that one a lot as well.
Level 4 Training
Level 4 is a 9 out of 10 effort. It is 85 to 90 percent of your MHR. Roughly 45 to 65 strokes per minute. And we are talking about high intensity now. Some people’s high intensity is quick, fast, short strokes. Some people’s high intensity is making really powerful strokes and taking less of them. It depends on your paddling style.
This is really hard work.
Level one is “I’m relaxed.”
Level two is “I’m working.”
Level three is “I’m working hard.”
Level four is “I’m really working hard.” High intensity for maximum aerobic power and anaerobic threshold. So you’re at the edge and you’re actually pushing the edge. We are not able to sustain a level 4 for a long period of time.
The relative speed for level 4 training is ‘not quite a sprint’. I am going really hard and fast, but I’m not quite sprinting. I’m not quite all out yet. But after a couple of minutes at level 4 it’s actually going to feel like I’ve gone all out. In terms of your speed, you’re not fully at a true level 5.
Level 5 Training
Level 5 is a 10 out of 10. 100%. effort. Giving it all you’ve got. It’s 90 to 100% of your MHR. SPM is likely really high, Maybe even really, really high. in level 5. It’s going as fast as you can possibly go.
The training objective at Level 5 is sprinting or max speed. All out. “I’m gonna die.”
It’s never a good idea at the end of any interval to just collapse and stop paddling, but at the end of a Level 5 effort, that’s how you feel. No matter what interval training level you have just completed, for your rest, you always want to keep paddling at a level 1.
If you’ve just finished a true level 5, you literally feel like you’re gonna die. So until you feel like you’re gonna die, you’re not at level 5.
I have paddlers do some level 5 work to prepare for sprinting and to work on increasing max speed. The higher your max speed, the easier everything else below that feels. So even if you’re not a sprinter, you want to do some work at level 5.
How to build these Levels into a training program
I recommend working with a coach. I don’t recommend just winging it and throwing in a bit of everything. There is a method to writing effective training programs that will actually help increase not only max speed, but aerobic endurance and overall fitness. For example I do the bulk of my training at level 2 and 3.
If this is something that sounds interesting to you and you want to learn more, if you’re interested in how you would put this into a training program to be able to improve your efficiency, your technique, your power, and your speed,
I have an 8 week online stroke technique coaching program called the SUP Stroke School. Visit SeychelleSUP.com/SSS
I also write custom training programs and work with athletes 1 on 1. Visit https://seychellesup.com/services/holistic-paddle-coaching/
Improve you stroke technique, gain confidence, paddle faster, longer, and pain-free! Join the Seychelle SUP online training community today.
Thank you so much for reading this month’s blog post!
Stoked and Grateful,
Seychelle