Carolina Paddleboard Co. Training Paddles: Pyramid Intervals


Carolina Paddleboard Co. Training Paddles: Pyramid Intervals

Pyramid intervals, also known as “Ladders,” are a variation of the standard intervals that many people often do. Interval training is especially useful for those looking to increase their speed. Over time, you will build up your ability to paddle harder for longer, i.e. your body’s ability to paddle at a sustained anaerobic cadence for longer periods of time. Physiologically, you’ll be increasing your aerobic and anaerobic capacity and recruiting the use of fast twitch muscles. This enables us to operate at a higher and faster level and increasing tolerance to lactic acid build up. WOOT!

We’ll alternate what kind of Pyramid Intervals we do. Those who want a little more in the Wednesday Night Meetup can join us for a 1.5 hour session. If you only want to round the island once, which will probably take between 35 minutes to an hour, you can modify your interval session. In its most basic form, you’ll want to warm up for 5-10 minutes, do your pyramids (which can be distance or time), and then cool down for 5-10 minutes.

Some example pyramid workouts that you can try around Harbor Island include:

For Time

  • Warmup: 10 minutes
  • Interval: 1,2,3,4,3,2,1 minutes, with 2 minutes rest between each  Heartrate 70-80%
  • Cooldown: 10 minutes

For Distance

  • Warmup: 0.5 miles
  • Interval: 0.10, 0.15, 0.20, 0.25, 0.30, 0.25, 0.20, 0.15, 0.10 miles, with 0.10 rest between each Heartrate 70-80%
  • Cooldown: 0.5 miles

If you’re unsure of your Heart Rate, you can check out our How To on Heartrate.

If you’re not excellent at math, don’t want to add up the interval distance or time, the easiest way to keep track of all of your intervals is with the SpeedCoach. We use ’em. We sell ’em. We think they’re a good idea.