Level 1-5 is the most common way to communicate exercise intensity.
Level 1 Recovery / warm up
Level 2 Easy Aerobic
Level 3 Tempo Aerobic
Level 4 Threshold
Level 5 Max aerobic effort.
Level 6+ Can be used to describe anaerobic sprint intensities. Where steady state can’t be achieved.
We will then do a step test to match HR zones to each of these intensities so when prescribing training zones its easy to quantify exactly where your HR needs to be.
However with effective training these zones will “move” through physiological adaptations, therefore retesting is required. If training is truely effective this will need to be often and also account for hydration, nutrition, energy levels, training status etc.
Physiologically speaking there are 3 distinctive zones.
Level 1 Below aerobic threshold or LT1 / VT1.
This is where aerobic system is the primary energy system driving exercise and where fat metabolism is at its highest. This is a pace that is sustainable for a long period without being overly taxing. For endurance sport training models such as 80/20 or polarised training suggest the majority of training (80%) is spent in this zone. This is because training is highly repeatable, building consistently and long term adaptations to exercise and performance. MAF training typically sits at around aerobic threshold (1-5 zone model levels 2-3) as well.
Level 2 – Between aerobic threshold and anaerobic threshold (LT2 /VT2)
This is a zone between maximal effort and aerobic exercise. Generally speaking it not necessary to spend much training time here unless it’s specific in your sport. For paddling in high intensity endurance events you are likely to be either above or below this intensity. Ie resting on a downwind or sprinting for a wave. In sprint paddling you will be above this level in race conditions. However if you or your coach think you may spend some time here in your event it may be worth while training this zone. Also If your intention is to max the aerobic system this level could be used to help reach VO2 max in a session through steady state steps.
Level 3 – Above anaerobic threshold (LT or VT2)
A well trained paddler can spend a good 2hr right on this threshold before fatigue sets in. The length of your interval will also determine the maximal effort able to be sustained. Ie 30 sec max effort will look a lot different to a 10min max effort. Both are on or above anaerobic threshold. Here specificity is key, as a coach think what energy system you are targeting or what part of the race are you working on, then develop your intervals based on that. The communication to athletes can therefore be simple. Go as fast as you can for “x” distance or time. The physiology will take care of its self.
The great thing about a three zone model is it’s easier to use RPE to train from. Where you “feel” your intensities rather than rely on external measures. Then comparing your RPE to HR data can be a great learning in understanding your own body.
Here is a video where world renown exercise physiologist Stephen Seiler discusses this concept.
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