Speed Interval 1 - CYBEX Arc Trainer 425A Owner's Manual

Speed Interval 1

Program Overview
This program is designed to introduce the user to some higher intensity training. The program uses a fixed
incline with resistance using a repeating 1:2 work to rest ratio. Each work segment lasts 30 seconds and
each rest segment lasts 60 seconds. The resistance of the rest segments is 60 to 65% that of the work
segments. Interval training is designed to tax both the aerobic and anaerobic energy systems. During
the high intensity segments the anaerobic energy system is taxed. During the low intensity segments
the aerobic energy system is used while the "oxygen debt" incurred during the high intensity segments
is repaid. The repetition of the high intensity segments forces the body to adapt to the greater demands
thereby helping the user to develop higher performance capabilities. See table below and Figure 4.
Speed Interval 1
Time
Distance
Resistance
Elevation
Shown as a 10 minute program
Time may be increased in 1 minute blocks added to core program
Cybex Arc Trainer 425A Owner's Manual
nce
:30 :30 :30 :30
Refer to Notes
Warm up
1 3
2 4
10 35 45 55 65
9 35 50 60
40
8 30 40 50 55
7 30 45 50
35
25 35 40 45
6
5 25 30 35
40
4 30 35
20 25
25
3 20 30 30
30
2 15 20 25
1 20
10 15 20
Warm up
1 3
2 4
10 2 2 3 4
9 2 3 4
2
8 2 2 3 3
7 2 3 3
2
2 2 3 3
6
5 2 2 2
3
4 2 2
2 2
2
3 2 2 2
2
2 2 2 2
2
1 2 2 2
Repeat
:30 :30 :30 :30 :30
Refer to Notes
Program Segment
Cool Down
1 2 3 1
2
45 45 40
70 35
65 40 40 35 30
60 35 35 30 25
55 30 30 30 25
50 30 30 30 25
25 25
45 25 20
40 25 25 25 20
35 20 20 20 15
20
30 20 20 15
25 15 15 15 15
Program Segment
Cool Down
1 2 3 1 2
5 5 5 4
3
5 5 5 4 3
4 4 4 3 3
4 4 4 3 3
3
4 4 4 3
3 3 3
3 2
3 3 3 2 2
3 3 3 2 2
2
2 2 2 2
2 2 2 2 2
:30 :30
3
4
30
20
25
15
20 15
10
20
20 10
15 10
15 10
10 10
10 5
5
10
3
4
2
2
2
2
2 2
2
2
2 2
2 2
2 2
2 2
2 2
2
2
Operation
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