Zone 2 Training- For Paddlers

Zone 2 training is popular across all forms of sport at the moment. This article will dive into Zone 2 training and what it means for paddlers.

Why is it called Zone 2? Zone 2 is the 2nd zone of 5 intensity zones. The zones range from 1 to 5, where 1 is the easiest and 5 is the hardest. Garmin refers to these as 1. Warm up. 2. Easy 3. Aerobic. 4 Threshold 5. Max. So, Zone 2 can be referred to as training at a “easy” pace.

How does training at an easy pace make you a faster paddler? Physiologically speaking, Zone 2 training develops more mitochondria in the muscles used in paddling. More mitochondria equals increased efficiency of the biochemical processes to create energy for movement ie.

• Relativity higher fat metabolism, sparing glycogen stores
• Increased ability to metabolise lactate for energy.
• Increased capacity to produce ATP through all energy systems

Zone 2 training has a lower physiological load than higher intensities. This lower load enables high repeatability. High repeatability is the foundation of the 80/20 or polarised training principle. Ie 80% of all training at easy or zone 2 and 20% at a higher intensity.

Zone 2 training also needs to be looked at in the context of periodisation. Once you have reached a maximum workable training volume, Zone 2 can’t be progressively overloaded but only maintained. This is where high intensity sessions become more frequent where Zone 2 is more about recovery and volume maintenance. This is where Pyramidal training becomes relevant. Pyramidal training is more of a range of higher intensity training and where specificity of training comes in. If you are a down wind racer, you would lean towards doing more intervals that reflect downwind. You would also consider doing downwind paddles at race pace. If you are a marathon paddler then high intensity steady state intervals are more appropriate etc.

How do you know you are in zone 2? Often HR zones are prescribed based of a VO2 max test. However elite athletes have been shown to rely more on “feel” or RPE. Many external variables can affect HR on the day. Exercise scientists can also refer to the upper limit of Zone 2 training as VT1. In layman’s terms, if you can hold a conversation while exercising, you are in Zone 2 or below. You are exercising at the correct intensity. Be more concerned about working too hard than going too easy.

Given Zone 2 is high volume. It increases time on the water. Zone 2 has the added benefit of allowing more time to spend on technique. It also allows focus on skills of paddling, like downwinding and wash riding.

Having a solid base of Zone 2 training applies to any paddling discipline. This is particularly true when the race is over 2-3min in length. 200m & 500m meter racing requires more focus on strength and power. Zone 2 training is still important. However, it will be proportionally less than the higher endurance based paddling disciplines.

If you or anyone you know needs help implementing the correct intensities into your training. Please feel free to contact me.

Ben

BPhEd (Hons) exercise and sport science, paddler, and coach