Interval - CYBEX Arc Trainer 620A Owner's Manual

Interval

Program Overview
The Interval program utilizes a 1:2 (work:rest) ratio with the work period lasting for 30 seconds. This
allows for moderate and balanced taxation of both the aerobic and anaerobic energy systems. As such
this program is useful to those who desire improving both their aerobic and anaerobic capabilities. This
program maintains a steady incline throughout. The use of low to moderate incline ensure that the
gluteus maximus will be the prime mover. See table below and Figure 5.
Interval
Time Segments :30 :30 :30 :30
Resistance
Program Level
Incline
Program Level
Operation
Page 3-14
Cybex Arc Trainer 620A/629A Owner's Manual
:30 :30
Program Segments
Warm Up
1 2 3 4 1 2
10
35 45 55 65 70 45
9 35 40 50 60 65 40
8 30 40 50 55 60 35
7 30 35 45 50 55 30
6 25 35 40 45 50 30
5 25 30 35 40 45 25
4 20 25 30 35 40 25
3 20 25 30 30 35 20
2 15 20 25 30 30 20
1 10 15 20 20 25 15
Warm Up Program Segments
1 2 3 4 1 2
10
2 2 3 4 5
9 2 2 3 4 5
8 2 2 3 3 4
7 2 2 3 3 4
6 2 2 3 3 4
5 2 2 2 3 3
4 2 2 2 2 3
3 2 2 2 2 3
2 2 2 2 2 2
1 2 2 2 2 2
:30 :30 :30 :30 :30
3 1 2 3 1
45 70 45 45 70
40 65 40 40 65
35 60 35 35 60
30 55 30 30 55
30 50 30 30 50
25 45 25 25 45
25 40 25 25 40
20 35 20 20 35
20 30 20 20 30
15 25 15 15 25
3 4 5 6 1
5 5 5 5 5 5
5 5 5 5 5 5
4 4 4 4 4 4
4 4 4 4 4 4
4 4 4 4 4 4
3 3 3 3 3 3
3 3 3 3 3 3
3 3 3 3 3 3
2 2 2 2 2 2
2 2 2 2 2 2
:30 :30 :30 :30 :30 :30 :30 :30 :30
Cool Down
2 3 1 2 3 1
45 45 70 45 45 40
40 40 65 40 40 35
35 35 60 35 35 30
30 30 55 30 30 30
30 30 50 30 30 30
25 25 45 25 25 25
25 25 40 25 25 25
20 20 35 20 20 20
20 20 30 20 20 20
15 15 25 15 15 15
Cool Down
2 3 4 5 6 1
5 5 5 5 5 4
5 5 5 5 5 4
4 4 4 4 4 3
4 4 4 4 4 3
4 4 4 4 4 3
3 3 3 3 3 3
3 3 3 3 3 2
3 3 3 3 3 2
2 2 2 2 2 2
2 2 2 2 2 2
2 3 4
35 30 20
30 25 15
25 20 15
25 20 10
25 20 10
20 15 10
20 15 10
15 10 10
15 10 5
15 10 5
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
2 2 2