Appendix - Workout Overviews; Weight Loss - Rollers 1 - CYBEX 770R Cycle Owner's Manual

Appendix - Workout Overviews

Weight Loss - Rollers 1

This workout is designed for low to medium intensity training that the user can sustain for an
extended period of time. It uses a low intensity resistance baseline for its two and a half minute core
workout with forty-five second periods of higher resistance. The constant variety provides for periods
of higher expenditure and training effect without the introduction of undue fatigue allowing the user to
perform for longer periods of time.
Watt per level/gear
Time :30 :30
Warm Up
Level 1 2
21
50 100
20
50 90
19
50 90
18
50 85
17
45 80
16
45 80
15
45 75
14
45 75
13
40 65
12 40 60
11
40 60
10
40 60
9
40 55
8
35 50
7
35 45
6
35 45
5
35 45
4
30 35
3
30 35
2
30 35
1 30 35
Cybex Owner's Manual
:30 :30 :45
3 4 1
150 200 250
135 180 225
130 175 220
125 165 205
115 155 195
115 150 190
105 140 175
105 135 170
90 120 150
85 110 140
80 105 130
80 100 125
75 95 115
65 85 105
60 75 95
55 70 85
55 65 80
45 55 65
40 50 60
40 45 55
40 45 50
:30 :30
Core Segments
2 3
150 100 150
135 90 135
130 90 130
125 85 125
115 80 115
115 80 115
105 75 105
105 75 105
90 65
85 60
80 60
80 60
75 55
65 50
60 45
55 45
55 45
45 35
40 35
40 35
40 35
65
:45 :45 :45
Cool Down
4 1 2
150 100
135 90
130 90
125 85
115 80
115 80
105 75
105 75
90 90 65
85 85 60
80 80 60
80 80 60
75 75 55
65 65 50
60 60 45
55 55 45
55 55 45
45 45 35
40 40 35
40 40 35
40 40 35
:30
3
50
50
50
50
45
45
45
45
40
40
40
40
40
35
35
35
35
30
30
30
30