Cybex 425A Arc Trainer - Manual (Page 36)

Cybex Arc Trainer 425A Owner’s Manual
Time
Hills
Resistance
:30 :30 :30 :30 :30 :30 :30 :30 :30 :30
10
9
8
7
6
Warm up
Program
Segments
Cool Down
5
4
3
2
1
1
20
20
20
15
15
15
10
10
10
10
10
15
20
20
25
25
25
30
30
30
2 3
40
40
35
35
30
30
25
25
20
15
15
25
25
30
30
35
35
40
45
50
4 1
50
45
40
35
35 2 3
55 65
50 60
45 55
45 50
40 50
30 35 45
25 30 40
20 30 40
20 25 35
30 20 30
1 2 3 4
75 80 50 50
70 75 45 45
65 75 40 40
60 70 35 35
55 65 35 35
50 60 30 30
50 55 25 25
45 50 20 20
40 45 20 20
35 40 20 20
Refer to Notes Refer to Notes Distance
Elevation
1
10
9
8
7
Warm up
Program
Segments
Cool Down
6
5
4
3
2
2
1
3
3
3
3
3
3
2
2
2 2
2
2
3
3
3
3
3
4
2
2 2
3
5
4
4
4
3
3
2
2
2
2
3
3
3
4
4
4
5
6
4
2 3
1
8
7
7
6
4 4
2 3
8 9
8 8
7 8
7 7
6 6 7
5 6 6
5 5 6
4 5 5
4 4 5
5 6 5 4
1 2 3 4
10 10 5 5
9 10 5 5
9 9 5 5
8 9 5 5
8 8 5 5
7 8 5 5
7 7 5 5
6 7 5 5
6 6 5 5
Cool Down
2 2 2 2
1 2 3 4
6 5 4 3
5 4 3 3
4 4 3 3
4 4 3 3
4 3 3 3
3 3 3 3
3 2 2 2
3 2 2 2
2 2 2 2
:30 :30 :30 :30
Cool Down
1 2 3 4
50 40 30 20
45 40 30 20
40 35 30 20
35 35 25 15
35 30 25 15
30 30 25 15
30 25 20 10
25 25 20 10
25 20 15 10
15 15 10 10
Refer to Notes
Shown as a 10 minute program
Time may be increased in 1 minute blocks added to core program
:30
The Hills program uses a 3 ½ minute core where the incline and resistance both increase over the first
2 ½ minutes followed by a one minute reduction of both incline and resistance. The reduction in incline
and resistance is designed to simulate reaching the top a hill and level ground. The climb up the hill is
then repeated. See table below and Figure 9.
Hills
Program Overview
Operation
Page 3-20