Ramps - CYBEX Arc Trainer 425A Owner's Manual

Ramps

Program Overview
The Ramps program is similar to the Hills program but uses a more linear ramp to both incline and resistance from
segment to segment. Ramps is comprised of 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 provide a working rest period before the ramp is repeated. See
table below and Figure 8.
Ramps
Time
Distance
Resistance
Elevation
Shown as a 10 minute program
Time may be increased in 1 minute blocks added to core program
Operation
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Cybex Arc Trainer 425A Owner's Manual
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:30 :30 :30 :30
Refer to Notes
Warm up
1 2 3 4
10 20 30 40 50
9
20 40 45
30
8 20 30 35 40
7 15 25 35 35
15 25 30 35
6
5 15 25 30 30
30
4 10 20 25
10 20 25 25
3
2 10 15 20 20
1 10 15 15
10
Warm up
4
1 2 3
6
10 3 4 5
3 5
9 3 4
8 3 3 4 4
7 3 3 4 4
6 3 3 3 4
3
5 3 3 3
4 2 2 2 3
2 3
3 2 2
2 2 2
2 2
1 2 2 2 2
:30 :30 :30
:30 :30
Refer to Notes
Program Segment
1 2 3 4 5
70
55 60 75 80
55 65 70
65 75
50 60 60 65
70
45 55 55 60 65
40 50 50 55 60
35 45 45 50 55
30 40 40 45 50
25 35 35 40 45
20 30 30 35 40
15 20 25 30 35
Program Segment
1 2
1 2 3
9
8 8 10 10
7 8 8 9 10
7 7 8 9 9
6 7 7
8 9
6 6 7 8 8
7
5 6 6 8
5 5 6 7 7
5 7
4 5 6
5 6 6
4 4
3 4 4 5 6
:30 :30
Refer to Notes
Cool Down
1 2
6 7 3
50 30
55 55 40
45 40
55 30
55
35 30
40
50 50
45
45 35 35 25
40 40 35 30 25
35 35 30 30 25
30 30 30 25 20
25 25 25 25 20
20 15
20 20 20
15 15 15 15 10
Cool Down
5 5 1
2 3
5
5 6 5 4
5 5 5 4 3
5 5 4 4 3
5 5
4 4 3
5 5 4 3 3
5
5 3 3 3
5 5 3 2 2
5 5 2
3 2
5 5 2 2 2
5 2 2 2
5
4
20
20
20
15
15
15
10
10
10
10
4
3
3
3
3
3
3
2
2
2
2