Cybex 425A Arc Trainer - Manual (Page 29)

This program is designed for those who desire a higher intensity training interval training program. The program uses a
fixed incline with resistance using a repeating 1:1 work to rest ratio. Each work segment lasts 60 seconds and each rest
segment lasts 60 seconds. The resistance of the rest segments is approximately 55 to 65% that of the work segments.
Interval training is deigned 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. In Interval 2 the extended work segment creates a
greater “oxygen debt” than Interval 1 putting greater demand on both energy system and the repayment of the “oxygen
debt” forcing even greater adaptation to the imposed demands. See table below and Figure 5.
Speed Interval 2
Time
Interval 2
Resistance
Repeat
: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
20
15
15
10
10
10
15
10
5
5
10
10
10
20
15
20
20
20
25
30
2 3
35
30
25
25
25
20
20
15
15
15
15
20
20
25
25
30
30
30
35
40
4 1
80
75
75
70
70 2 1
50 40
50 35
45 30
45 30
40 30
65 40 25
65 35 25
60 35 20
60 30 20
55 30 15
2 3 4
35 30 20
30 25 15
25 20 15
25 20 10
25 20 10
20 15 10
20 20 15
15 10 10
15 10 5
15 10 5
Refer to Notes Refer to Notes Distance
Elevation
10
9
8
7
Warm up
Program
Segment
Cool Down
6
5
4
3
2
1
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
3
3
3
3
4
4
4 1
5
5
4
4 2 1
5 4
5 4
4 3
4 3
4 4 3
3 3 3
3 3 2
3 3 2
2 2 2
2 3 4
3 2 2
3 2 2
3 2 2
3 2 2
3 2 2
2 2 2
2 2 2
2 2 2
2 2 2
1 2 2 2 2 2 2 2 2 2 2
Time may be increased in 1 minute blacks added to core program
Program Overview
Operation
Page 3-13
Cybex Arc Trainer 425A Owner’s Manual