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