Training Zones for PPT & EPT

PPT – Paddle Power Trainer

Training Zone Strokes Per Minute Interval Duration Interval Rest Period Number of Intervals Intensity Level
Aerobic 40 – 44 2 – 10 min 40 sec – 90 sec 5 – 10 reps, 1 – 5 sets Light to moderate
Anaerobic 48 – 52 1 – 4 min 10 sec – 40 sec 5 – 10 reps, 1 – 5 sets Moderate to high
Speed Work 56 – 60 30 sec – 90 sec Equal rest to effort 3 -5 reps, 2 -5 sets High to very high

Example: Training in aerobic zone – 5 x 2 minute/ with 40 sec rest x 1 set
Paddle 9 -10 strokes on one side – change sides and repeat
Twice equals I minute and 40 to 44 strokes per minute and continue for 2 minutes
Rest for 40 sec and repeat 5 more times

EPT – Exercise Power Trainer

Training Zone Stroke / Reps per minute Number of exercises per circuit Number of strokes / reps per exercise Rest per exercise Number of circuits Intensity Level
Aerobic 40 – 44 5 – 10 20 – 40 or 30 sec – 60 sec Continuous 2 min rest between circuits 1 – 5 Light to moderate
Anaerobic 48 – 52 5 – 10 12 – 48 or 15 sec – 60 sec 10 sec – 40 sec, 2 min rest between circuits 1 – 3 Moderate to high
Speed Work 56 – 60 5 – 10 14 – 28 or 15 sec – 30 sec 30 sec – 60 sec, 3 min rest between circuits 1 – 3 High to very high

Example: Training circuit in speed work zone.
3 circuits of 10 exercises at 14 stroke /reps, with 30 seconds rest between exercises and 3 minutes rest between circuits