Hills - CYBEX Arc Trainer 425A Owner's Manual

Hills

Program Overview
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
Time
Distance
Resistance
Elevation
Shown as a 10 minute program
Time may be increased in 1 minute blocks added to core program
Operation
Page 3-20
Cybex Arc Trainer 425A Owner's Manual
:30 :30 :30 :30
:30
Refer to Notes
Warm up
1 2 3 4 1
50 50
10 20 30 40
9 45 45
20 30 40
40 40
8 20 30 35
7 15 35 35 35
25
6 15 25 30 35 35
30
5 15 25 30 30
30 25
4 10 20 25
20 25 20
3 10 25
2 10 15 20 25 20
1 10 10 15 15 30
Warm up
1
1 2 3 4
10 8
3 4 5 6
7
9 3 3 4 5
8 3 4 4 7
3
3 3 4 6
7 4
6 3 3 3 6
4
5
5 3 3 3 3
2 3 5
4 2 2
3 2 2 2 3 4
2 2 2 2 4
2
1 2
2 2
2
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Refer to Notes
Program
Segments
Cool Down
2 3 1 2
55 65 75 80
50 60 70 75
45 55 65 75
45 50 60 70
40 50 55 65
35 45 50
60
30 40 50 55
30 40 45 50
25 35 40 45
20 30 35 40
Program
Cool Down
Segments
2 3 1 2
8 9 10 10
8 8 9 10
7 8 9 9
7 7 8 9
6 7 8
8
6 6 7 8
5 6 7 7
5 5 6 7
4 5 6 6
3 4 4 5 6
:30 :30 :30 :30 :30
Refer to Notes
Cool Down
3 4 1 2 3
50 50
50 40 30
45 45
40 30
45
40 40 40
35 30
35
35 35
35 25
35 35
35 30 25
30 30
30 30 25
25 25
30 25 20
20 20 25 20
25
20 20 25 20 15
20 20 15 15
10
Cool Down
3 4 1 2 3
5 6 5 4
5
5 5 5 4 3
5
5 4 4 3
5 4 4 3
5
5 5 4 3 3
5 5 3 3 3
5 5 3 2 2
5 5 3 2 2
5 5 2 2 2
2
5 4 2 2
:30
4
20
20
20
15
15
15
10
10
10
10
4
3
3
3
3
3
3
2
2
2
2