Most heart-rate formulas and training zones like 220 – age or the MAF method were developed from lab studies on running and cycling, not kayak or surf ski paddling.
Research has shown that maximal heart rate varies by exercise mode. In kayaking and rowing, HR max is typically 4–8 beats per minute lower than during treadmill running (Van Someren & Oliver 2002; Hashimoto et al. 2002), These differences mean that HR zones calibrated from land-based testing often overestimate true intensities for kayak and surf ski athletes at the individual level.
At the same time, predictive HR formulas themselves are imprecise. Large studies show that estimates like 220 – age can vary by ±10–12 bpm per individual (Gellish et al. 2007; Nes et al. 2013). Combine that natural variability with sport-specific differences, and the potential error can easily exceed 15–20 bpm, enough to shift an athlete into the wrong training zone entirely. Not to mention training zones will change with effective training as well.
Thresholds such as VT1 or LT1 also occur at different percentages of HRmax across sports: roughly 70–75% in running, 65–70% in cycling, and often 60–70% in kayak or surf ski paddling depending on individual physiology (Klusiewicz et al. 2000; Van Someren & Oliver 2002)
A Practical Fix: Use the Talk Test for LT1 or Zone 2 threshold
If you don’t have access to lab testing, the talk test is one of the most reliable and low-tech ways to find your aerobic threshold. LT1 (or the first ventilatory threshold) occurs at the point where talking becomes slightly uncomfortable, Simply repeat a phase of roughly 4 sentences long, and gradually increase you output by 5% every 2min. Once that same sentence becomes broken. You have found your first threshold intensity.
Multiple studies show a strong correlation between the talk test and physiological thresholds (Foster et al. 2008; Persinger et al. 2004), with the breakpoint typically occurring within ±5 bpm of LT1 tested by lactate readings. For kayak and surf ski paddlers, this makes it a simple and highly valid tool for guiding aerobic base training.
The Principle Still Stands: Train Aerobically for Efficiency
While generic formula may not perfectly predict your individual zones for paddling, the underlying principle remains the same spend consistent time training below your aerobic threshold to improve fat utilisation, endurance, and efficiency.
A good way to test progress in your aerobic efficiency choose a known submaximal heart rate that you know will pass the talk test. Paddle a fixed distance or duration at that HR . As your aerobic fitness improves, your speed over that distance will improve at the same heart rate. A simple, field-based submaximal test useful for beginner and intermediate paddlers that shows real performance gains without lab data.
For Higher Intensities: Let Performance Drive the Effort
At higher intensities, don’t over-complicate things. Heart rate becomes less reliable due to cardiac lag, temperature, hydration, etc. Instead, use prescriptive efforts that connect directly to performance — for example, 12 km race pace, or your fastest sustainable effort for two minutes.
These efforts naturally elicit the right physiological responses while maintaining a clear link back to race specific performance. In other words, at high intensity, physiology takes care of itself as long as the effort is purposeful and can link back to your performance goal.
Strong Paddler Training Programs.
All programs on the strong paddler website are use these principles of training and performance. Crafted by Ben Keys – Sports Scientist | Strength and conditioner | Paddler.
Check them out here.
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