Lightweight Kayaks & Surfskis | Nordic Kayaks USA

Training Tip: Intensity Measures

In competitive paddling, improvement is all about data. Discover how metrics like heart rate, stroke rate, and power can elevate your training and fine-tune your performance. Ready to take your paddling game to the next level? Dive into our expert tips and structured training programs!

We all know the saying: “You can’t improve what you don’t measure”. Paddlesport training is no different.

The Right Metrics for Surfski Paddling: Train Smarter, Not Harder

In the world of competitive paddling, improvement isn’t a guessing game—it’s a data game. You can’t improve what you can’t measure. Whether you’re chasing that perfect sprint or grinding out endurance sessions, the right metrics can elevate your training and fine-tune your performance. But not all measurements are created equal, and the right choice depends on your goals, environment, and the tools you use.

Match the Measure to Your Environment

One size does not fit all when it comes to intensity measures. If you’re paddling in conditions with flowing water, currents, or strong winds, relying on speed as your primary metric can be misleading. Speed fluctuates with environmental factors, which can make it an unreliable gauge of your effort.

There are a few alternatives to use.

Firstly, consider heart rate. It provides relatively consistent data regardless of external conditions. However, for short sprint intervals, heart rate isn’t ideal. The response time is too slow to capture the intensity of brief bursts, where speed or power metrics become more effective. Heart Rate is more suited to guiding you for your endurance and lactate threshold type sessions.

Another great option is stroke rate. It is not affected by current, and is a fantastic way to track progress on fitness, technique improvement and efficiency. The two most important metrics in flatwater training are stroke rate and distance per stroke. Knowing how these two numbers interact, and using them to direct your training is an excellent way to improve your paddling.

And finally, there is power. power can be a useful metric as it is not as affected by environmental conditions, and can be used for more than just an intensity measure.

Keep It Simple, Yet Effective

Let’s face it: we all forget things. That’s why simplicity matters when choosing your tools. A device like the Vaaka Cadence Sensor—always attached to your paddle—is a game-changer. It communicates with your GPS watch (Garmin, Polar etc) so there is no extra devices needed. No extra setup, no fuss; it’s there when you need it. Simplicity ensures you spend more time training and less time troubleshooting.

The Tools for the Job

To get the most out of your training, consider these tools:

  • PaddleMate GPS: Known for its high accuracy, the PaddleMate GPS tracks speed, distance, and stroke rate with precision. It’s also coach-friendly, streaming real-time data for immediate feedback.
  • PaddleMate Power Sensor: A must-have for sprint training, this device measures pulling force and creates detailed force curves. It’s perfect for athletes focused on building explosive power.
  • Vaaka Cadence Sensor: Simple, effective, and always ready, the Vaaka measures stroke rate and distance per stroke. These metrics are objective and unaffected by environmental factors like wind or current.

Why Power and Cadence Metrics Rule

For consistent results, focus on objective data like power output and stroke rate. Unlike speed, these metrics remain steady across varying water conditions. Tracking your power and DPS (distance per stroke) helps you see tangible improvements in your efficiency and strength, while cadence data ensures your stroke technique is on point.

A Sample Training Program

Here’s how to structure a week of training using these tools:

Day 1: Endurance Paddle
Use your heart rate monitor to stay in Zone 2. Aim for consistent effort over a longer duration.

Day 2: Sprint Intervals
Track power and stroke rate with the PaddleMate Power Sensor and Vaaka. Example: 8 x 20-second sprints with 2-minute recoveries.

Day 3: Recovery Paddle
Focus on technique and cadence. Keep the session light and controlled. Us eheart rate to ensure you are in your recovery zone.

Day 4: Threshold Training
Combine speed and heart rate. Paddle at your lactate threshold for 3 x 10-minute intervals with 5-minute rests.

Day 5: Rest or Light Paddle
Take it easy or cross-train.

Day 6: Time Trial
Record your time, speed, power, and cadence for a set distance to assess progress.

Day 7: Cross-Training
Incorporate strength training or another aerobic activity to round out your fitness.

Data for Better Decisions

The best training programs are built on accurate, actionable data. By selecting the right metrics and tools, you’ll have a clear picture of your progress and areas to improve. Whether you’re focusing on power, cadence, or heart rate, the key is consistency and simplicity.

The right tools and a little planning can take your paddling game to the next level—and make every stroke count. If you’d like to dive a little deeper into this topic, consider chatting with our coaches. Send an email to coaching@threeoceans.co to get started.

Picture of Michèle Eray

Michèle Eray

Michèle is a lifelong paddler, coach, and one half of the force behind Nordic Kayaks USA and Three Oceans, helping paddlers find the perfect surfski while sharing expert insights.

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