If you’ve ever seen “L5” on a training plan, you might assume it always means going all out. But here’s the catch
10 seconds at L5 and 5 minutes at L5 lead to completely different results.
- 10 seconds max = speed & power (focus on ATP-PC system, neuromuscular firing)
- 5 minutes max = sustained full VO₂max effort (focuses on aerobic ceiling, anaerobic support)
Both are “max”… but the physiological responses are worlds apart and HR takes care of itself.
That’s why intensity zones only make sense when paired and described with context especially duration and purpose. Language can vary also. V02, threshold, L4, L5. L5+ are all terms used across sports which can all mean different things depending on who you talk to, and their coaching background. Describing your intensity over time may have more meaning for you or your athletes.
What About Steady Efforts Like L2?
Instead of obsessing over heart rate numbers, we often say:
“Just able to hold a broken conversation”
This teaches the feel of training zones which is often more reliable than chasing heart rate on a watch, especially when conditions (like tide or wind) or fatigue shift your physiology.
The Middle Ground – Not Junk, Just Specific
Zones like L3 or even L4 (depending on who you talk to) often get labeled as inefficient. But during races, they show up constantly. They’re not “junk” they’re specific intensity. Think distance races or middle part of an 1000m sprint, you are going to land somewhere between easy and max to make the distance efficiently.
Use these zones to train at goal pace, simulate race efforts, or build event-specific fitness closer to your event goal. ie
- Downwind – short repeated sprints with moderate intensity between
- Marathon – switching wash leads
- Sprint – pace work for the middle sections of your race
- Downriver – pushing past other paddlers before the next feature.
What feeling and output are you trying to replicate rather than a HR outcome. The session should be structured around making the output achievable then built on to achieve the end goal.
So instead of just labelling training efforts as a level, be more descriptive on feel, and purpose with time under intensity programs. This makes training more purposeful, driving motivation and results.
Keen to train with more purpose?
I have ready made programs available for download using this philosophy of coaching, just check out the shop below.
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