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Hill Interval
Program Overview
The Hills program is designed to give the user the experience of hiking in a hilly terrain. This program
uses intervals of moderate resistance and incline to simulate relatively flat areas and intervals of
substantially greater incline and resistance to simulate steeper grades. Likewise the two-minute work
segments are intended to tax the users capabilities, while the two-minute rest allows for recuperation
and allows for repeated work segments. See table on the next page and Figure 4.
Operation
Page 3-12
Cybex Arc Trainer 620A/629A Owner's Manual
Hills
Time Segments
:30 :30 :30 :30
Warm Up
Resistance
1
2
3
10
Program Level
20 25 30 35
9
20 25 30 35
8
15 20 25 30
7
15 20 25 30
6
15 15 20 25
15 15 20 25
5
4
10 10 15 20
3
10 10 15 20
2
10 10 10 15
1
10 10 10 10
Warm Up
Incline
1
2
3
10
Program Level
3
4
5
9
3
3
4
8
3
3
4
7
3
3
3
6
3
3
3
5
3
3
3
4
3
3
3
3
2
2
3
2
2
2
3
1
2
2
3
2:00 2:00 2:00 2:00 :30 :30 :30 :30
Program Segments
Cool Down
4
1
2
1
2
1
40
60
40
60 35 30 25 20
40
50
40
50 35 30 25 20
35
45
35
45 30 25 20 15
35
40
30
40 30 25 20 15
30
35
25
40 25 20 15 15
30
25
35
35 25 20 15 15
25
30
30
30 20 15 10 10
25
25
25
30 20 15 10 10
20
20
20
25 15 10 10 10
15
15
15
20 10 10 10 10
Program Segments
Cool Down
4
1
2
1
2
1
6
6
10
6
10
6
5
5
10
5
10
5
5
5
9
5
9
5
4
4
9
4
9
4
4
4
8
4
8
4
3
3
8
3
8
3
3
3
7
3
7
3
3
3
7
3
7
3
3
3
6
3
6
3
3
3
6
3
6
3
2
3
4
2
3
4
5
4
3
4
3
3
4
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
2
2
3
2
2
3
2
2
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