CYBEX Arc Trainer 600A, Owner'S Service Manual

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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.
Cybex Arc Trainer Owner’s & Service Manual
Page 3-12
Interval
Time Segments
:30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30
Warm Up
Program Segments
Cool Down
Resistance
1 2 3 4 1 2 3 1 2 3 1 2 3 1 2 3 1 2 3 4
Program Level
10
Program Level
10
35 45 55 65 70 45 45 70 45 45 70 45 45 70 45 45 40 35 30 20
9 35 40 50 60 65 40 40 65 40 40 65 40 40 65 40 40 35 30 25 15
8 30 40 50 55 60 35 35 60 35 35 60 35 35 60 35 35 30 25 20 15
7 30 35 45 50 55 30 30 55 30 30 55 30 30 55 30 30 30 25 20 10
6 25 35 40 45 50 30 30 50 30 30 50 30 30 50 30 30 30 25 20 10
5 25 30 35 40 45 25 25 45 25 25 45 25 25 45 25 25 25 20 15 10
4 20 25 30 35 40 25 25 40 25 25 40 25 25 40 25 25 25 20 15 10
3 20 25 30 30 35 20 20 35 20 20 35 20 20 35 20 20 20 15 10 10
2 15 20 25 30 30 20 20 30 20 20 30 20 20 30 20 20 20 15 10 5
1 10 15 20 20 25 15 15 25 15 15 25 15 15 25 15 15 15 15 10 5
Warm Up Program Segments Cool Down
Incline
1 2 3 4 1 2 3 4 5 6 1 2 3 4 5 6 1 2 3 4
2 2 3 4 5 5 5 5 5 5 5 5 5 5 5 5 4 3 2 2
9 2 2 3 4 5 5 5 5 5 5 5 5 5 5 5 5 4 3 2 2
8 2 2 3 3 4 4 4 4 4 4 4 4 4 4 4 4 3 3 2 2
7 2 2 3 3 4 4 4 4 4 4 4 4 4 4 4 4 3 3 2 2
6 2 2 3 3 4 4 4 4 4 4 4 4 4 4 4 4 3 3 2 2
5 2 2 2 3 3 3 3 3 3 3 3 3 3 3 3 3 3 2 2 2
4 2 2 2 2 3 3 3 3 3 3 3 3 3 3 3 3 2 2 2 2
3 2 2 2 2 3 3 3 3 3 3 3 3 3 3 3 3 2 2 2 2
2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2
1 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2 2