Valleys - CYBEX Arc Trainer 425A Owner's Manual

Valleys

Program Overview
The Valleys program provides a contrasting mix of incline and resistance. The program uses a five
minute core during which the resistance is increased and the incline is reduced in the first three
minutes followed by and a reduction in resistance and an increase in incline until the valley repeats
itself. This program is designed specifically to contrast the Ramps and Hills programs for added
training variety. See table below and Figure 7.
Valleys
Time
Distance
Resistance
Elevation
Operation
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Cybex Arc Trainer 425A Owner's Manual
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Refer to Notes
Warm up
3
1 2 4
10 20 25 30 40
9
20 25 30 35
8 20 25 30 35
7 15 25 35
20
15 20 25 30
6
5 10 15 20 20
4 15 15
10 10
3 5 10 10 15
10
2 5 5 10
1 5 5 10 10
Warm up
1 2 3 4
10 3 4 5 5
9 3 4 5 5
8 3 4 4 4
7 3 3 4
4
6 3
3 4
4
4
5 3 3 4
3 4
4 3 4
3 3 3 4 4
2 3 3 4
4
3 4
1 3 4
1:00 1:00 1:00 1:00 1:00
Program Segment
4 5
1 2 3
65 80 65
50 50
50 60 75 60 50
45 55 70 55 45
45 50 65 50
45
40 45 60 45 40
40 40 55 40 40
30 35 50 35 30
30 30 45 30 30
20
20 20 40 20
15 20 35 20 15
Program Segment
3
1 2 4 5
1 5
10 5 10
10 4 1 4
10
9 4 1 4 9
9 4 1 4 9
8 3 1 3 8
7 1 3 7
3
6 3 1 3 6
5 2 1 2 5
4 2 1 2 4
2 2 3
3 1
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Cool Down
4
1 2 3
40 30 25 20
35 30 25 20
35 30 25 20
25 20 15
35
30 25 20 15
20 20 15 10
15 15 10 10
15 10 10 5
5 5
10 10
5
10 10 5
Cool Down
3
1 2 4
5 4 3
5
5 5 4 3
3
4 4 4
4 3 3
4
4 3 3
4
4
4 3 3
4 4 3 3
4 4 3 3
4 4 3 3
4 3 3
4