SUP Training — Heart Rate Zones

SUP Race Training

Heart Rate Training Zones

Training in the right zone at the right time is what makes a structured plan work. Use these zones to guide effort in every session — whether you're training with a heart rate monitor or going by feel.

Zone 1
Recovery 50–60% max HR

Very easy. You could paddle like this for hours without strain.

Full, relaxed conversation — no effort to speak at all.

Zone 2
Aerobic base 60–70% max HR

Comfortable and sustainable. Breathing is noticeable but easy to control.

Can speak in full sentences with only minor effort.

Zone 3
Tempo 70–80% max HR

Comfortably hard. You're working and you know it. Breathing is deeper.

Short phrases only — a few words at a time before needing to breathe.

Zone 4
Race pace 80–90% max HR

Hard and sustained. This is your 5-mile race effort — demanding but controllable.

One or two words maximum. Conversation is not possible.

Zone 5
Maximum effort 90–100% max HR

All out. Used only for short sprint intervals. Not sustainable beyond ~2 minutes.

Speaking is not possible.

Finding your max HR: A rough estimate is 220 minus your age. For best results, use the number you've observed during a genuine all-out effort.  ·  No heart rate monitor? The talk test and feel descriptors above are reliable guides — most experienced paddlers find them just as useful as HR numbers once they've done a zone calibration session.