On-water tests hold great significance in canoes/kayaks, where races are decided by fractions of seconds. During the recent Team Ontario fall training camp, we did a 4x1000m step test.

This test consisted of 1000 meters at Ga1 (a steady aerobic pace, approximately 70% of max heart rate). Around 15 minutes later, we completed 1000 meters at Ga2 (similar to a 6-kilometre race pace, about 80% of max heart rate). After another 15 minutes, we did 1000 meters at E1 (comparable to a 2-kilometre race pace, around 90% of max heart rate). Finally, after another 15-minute break, we did 1000m as fast as possible.

Throughout this test, we tracked our times, stroke rates, perceived effort, heart rates, and blood lactate levels. All of this data was compiled into a chart, clearly illustrating our training zones alongside speed, heart rate, stroke rate, and blood lactate levels.

This data was super important because when training a specific speed, there are numerous variables that can influence performance, such as wind, current, and temperature. However, one constant factor is effort. With this data at our disposal, we can better gauge our effort, now backed by concrete information, leading to adaptations in the training program but also monitoring how effective different training cycles were over time.