Cybex 425A Arc Trainer - Manual (Page 27)

Cybex Arc Trainer 425A Owner’s Manual
Operation
Page 3-11
This program is designed to introduce the user to some higher intensity training. The program uses a fixed
incline with resistance using a repeating 1:2 work to rest ratio. Each work segment lasts 30 seconds and
each rest segment lasts 60 seconds. The resistance of the rest segments is 60 to 65% that of the work
segments. Interval training is designed to tax both the aerobic and anaerobic energy systems. During
the high intensity segments the anaerobic energy system is taxed. During the low intensity segments
the aerobic energy system is used while the “oxygen debt” incurred during the high intensity segments
is repaid. The repetition of the high intensity segments forces the body to adapt to the greater demands
thereby helping the user to develop higher performance capabilities. See table below and Figure 4.
Time
Speed Interval 1
nce
Resistance
Repeat
:30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30
10
9
8
7
6
Warm up Program Segment Cool Down
5
4
3
2
1
1
35
35
30
30
25
25
20
20
15
10
15
20
25
25
30
35
35
40
40
45
2 3
55
50
50
45
40
35
30
30
25
20
20
30
30
35
40
45
50
55
60
65
4 1
70
65
60
55
50 2 3
45 45
40 40
35 35
30 30
30 30
45 25 25
40 25 25
35 20 20
30 20 20
25 15 15
1 2 3 4
40 35 30 20
35 30 25 15
30 25 20 15
30 25 20 10
30 25 20 10
25 20 15 10
25 20 15 10
20 15 10 10
20 15 10 5
15 15 10 5
Refer to Notes Refer to Notes Distance
Elevation
10
9
8
7
6
Warm up Program Segment Cool Down
5
4
3
2
1
1
2
2
2
2
2
2
2
2
2
2 2
2
2
2
2
2
2
2
2
2
2 3
3
3
3
3
3
2
2
2
2
2
2
2
2
2
3
3
3
3
4
4
4 1
5
5
4
4
4 2 3
5 5
5 5
4 4
4 4
4 4
3 3 3
3 3 3
3 3 3
2 2 2
2 2 2
1 2 3 4
4 3 2 2
4 3 2 2
3 3 2 2
3 3 2 2
3 3 2 2
3 2 2 2
2 2 2 2
2 2 2 2
2 2 2 2
2 2 2 2
Shown as a 10 minute program
Time may be increased in 1 minute blocks added to core program
Program Overview
Speed Interval 1