EVA EVAstream User Manual
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EVA EVAstream User Manual

Training program with advanced dmx controller
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User Manual
EVAstream Training Program
with Advanced DMX controller
EVA Tech B.V.
De Velde 1
8064 PH Zwartsluis
Nederland
www.evastream.nl
User Manual EVAstream with DMX controller Advanced V21.1

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Summary of Contents for EVA EVAstream

  • Page 1 User Manual EVAstream Training Program with Advanced DMX controller EVA Tech B.V. De Velde 1 8064 PH Zwartsluis Nederland www.evastream.nl User Manual EVAstream with DMX controller Advanced V21.1...
  • Page 2 Swimming is also good for your mental health. The silence in the water and repetitive swim movements, combined with the synchronized coloured EVA underwater lights, will help you to stay in the moment. Swimming in the EVAstream is almost meditative; relaxation through exertion! Always use the included swim cap while swimming in the EVAstream! And don’t...

  • Page 3: Table Of Contents

    Endurance Workout Schedule ...................... 17 1. Safety ATTENTION! EVAstream is a powerful machine. The machine contains, among other things, a powerful motor with a rotating screw. As with any machine, always consider your safety and the safety of other users when using it.

  • Page 4: How Evastream Workouts Are Structured

    For example: you are an experienced swimmer and you choose Swim Test 70%. You will then swim for 90 seconds at 70% of the EVAstream’s maximum speed. Are you able to maintain this speed, but you are out of breath after the test? Then this is your current speed level. Afterwards, when you select a workout, you set the “intensity”...
  • Page 5 Personalize the workouts to suit your needs. Vary your swim strokes, perform technique exercises or use training equipment such as kickboards, pullbuoys, hand paddles, fins or snorkels. Get the most out of the training programs and keep challenging yourself! User Manual EVAstream with DMX controller V21.1...

  • Page 6: Experience An Evastream Workout With Underwater Lighting

    The workout is now complete. Next time continue with the program’s second workout. This way you keep challenging yourself! * * In the above example, we have assumed use of the EVAstream in combination with the DMX EVO Controller and EVA RX Smart multi-coloured underwater lights.

  • Page 7: Explanation Of The Workout Components

    Indicates the end of a break. The number of flashes indicates the remaining number of repetitions of an exercise. Repetition/exercise: Each repetition consists of: 1/3 of its duration in red light, then 1/3 in green light, and 1/3 in blue light. User Manual EVAstream with DMX controller V21.1...
  • Page 8 8x 45 seconds inclined I4-I5 means that you start each repetition low in zone I4; within the repetition the EVA stream accelerates to the top of zone I4, and then to zone I5. After the 30-second break, you continue with the next, identical repetition.

  • Page 9: Operating The Dmx Controller

    4. The underwater lighting turns on. You now have 1 minute to get into the water, and get ready for the test. 5. After completing the test, you may need to run the test again at a higher or lower level. Then perform steps 2-4 again. User Manual EVAstream with DMX controller V21.1...
  • Page 10 With a percentage above 100, you are speeding up the duration of workout, resulting in a shorter workout. ) 7. Now get into the water to start your workout. Enjoy! User Manual EVAstream with DMX controller V21.1...

  • Page 11: Basic Training Program Schedule

    Repetition duration Type of core exercise Zone Break Warm up 2 minutes Steady Core exercise 1 1x 4 minutes Inclined Rep. I2-I4 Core exercise 2 1x 5 minutes Steady Cool down 2.5 minutes Steady User Manual EVAstream with DMX controller V21.1...
  • Page 12 Repetition duration Type of core exercise Zone Break Warm up 2 minutes Steady Core exercise 1 1x 9 minutes Inclined Rep. I2-I3 Core exercise 2 8x 1 minute Progressive I2-I4 Cool down 2.5 minutes Steady User Manual EVAstream with DMX controller V21.1...
  • Page 13 Warm up 2 minutes Steady Core exercise 1 1x 12 minutes Steady Core exercise 2 6x 1.5 minutes Curved Rep. I3-I4 Core exercise 3 3x 5 minutes Inclined Rep. Cool down 2.5 minutes Steady User Manual EVAstream with DMX controller V21.1...

  • Page 14: Progress Of The Basic Training Program

    Use the checklist below to keep track of your progress within the program: session session session Workout 1 Workout 2 Workout 3 Workout 4 Workout 5 Workout 6 Workout 7 Workout 8 Workout 9 Workout 10 Notes: User Manual EVAstream with DMX controller V21.1...

  • Page 15: Sprint Workout Schedule

    Sprint 4: 10min. No. of repetitions Repetition duration Type of core exercise Zone Break Warm up 1.5 minutes Steady Core exercise 1 8x 1 minute Inclined Rep. I3-I5 Cool down 1 minute Steady User Manual EVAstream with DMX controller V21.1...
  • Page 16 Repetition duration Type of core exercise Zone Break Warm up 1.5 minutes Steady Core exercise 1 10x 30 seconds Steady Core exercise 2 3x 45 seconds Inclined Rep. Cool down 1 minute Steady Notes: User Manual EVAstream with DMX controller V21.1...

  • Page 17: Endurance Workout Schedule

    Type of core exercise Zone Break Warm up 2 minutes Steady Core exercise 1 4x 3 minutes Progressive I3-I4 Core exercise 2 4x 5 minutes Inclined Rep. I2-I4 Cool down 2 minutes Steady User Manual EVAstream with DMX controller V21.1...
  • Page 18 Repetition duration Type of core exercise Zone Break Warm up 3 minutes Steady Core exercise 1 2x 15 minutes Curved Rep. Core exercise 2 4x 5 minutes Steady Cool down 3 minutes Steady Notes: User Manual EVAstream with DMX controller V21.1...

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