Building mileage is often done with steady state paddles, the long slow distance that forms the bulk of training, especially in the early season. However, even long distance racing requires high-intensity speed and power. We need sprinting in order to get into a good position off the start, to pop the boat over shallows, and to fend off advances from other boats. Interval training involves periods of very high intensity and periods of active rest (slow, low-intensity paddling). Intervals can be Aerobic when the high-intensity is as long or longer than the rest, for example, 3 minutes on and 1 min off. In aerobic intervals, the rest period is not long enough to fully recover from the work, so the fatigue accumulates. Intervals can also be Anaerobic when the work period is short, the rest is longer than the work, and the body gets to recovery more fully between bouts, for example 20sec on and 3 min off. Anaerobic intervals are for high-quality speed work and practicing starts. The longer the work pieces and the shorter the rest, the more you train the aerobic energy system. The shorter the work and the longer the rest, the more you train the anaerobic system.
Intervals provide an opportunity for different-speed boats to train together, because slower boats can catch up on the rest. In order to keep the group together, the faster boats need to STOP during the rest. Faster boats can also choose less-ideal water, or take a zig-zag line, or paddle on the outside around a curve. Slower boats need to keep moving during the rest, and turn early so that the group can catch back up to them. Slower boats should also start a boat-length or two ahead, so the faster boats have to catch them.
3 sets of 5 x 30sec on and 1 min off. Take 3-4 minutes rest between each set.