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Arc Trainer Exercise Series: The Top 5 Programs



Top Five Arc Trainer Programs

Cybex Arc Trainer not elliptical

They're here!  The five unique training programs you've come to love for the Arc Trainer featuring a range of performance goals - from general fitness to strength and circuit training - designed by Scott Moody!

To quick-start, begin by reviewing the intro videos and articles below.  

When you're ready, go ahead and get started by following the trainer tips and links provided for each of the five Arc Trainer programs. 

Stay Healthy and Go Strong!

Robert Barcia, Editor





Those looking to elevate fitness, increase strength and endurance, or even train for a sport may use these five programs as a foundational blueprint while using the Cybex Arc Trainer.   

Before you begin, take a moment and check out a series introduction offered by Scott Moody which appeared in his original post. It offers a comprehensive description of the program and the context you will need before you begin.  






As you move progressively along each program in the Arc Trainer Exercise Series you will begin to understand the flexibility and programming diversity that has been built into the Arc Trainer.  

Each program supplies the variety needed to keep your body properly challenged while always maintaining protocols of safe and gradual training progression.  In this series, users will employ goal specific training practices.  It is important to remember to measure expectations when measuring results.

Once completed, we recommend that you return and repeat earlier programs with greater intensity.  To access each program, simply click the title of each program.




Number 1 icon



General Fitness 

The perfect "Get Started" program for the Arc Trainer: designed to build an endurance base as well as a functional lower body strength base in just 2-3, quick 30-minute workouts per week. 

TIP:  General Fitness will jumpstart your fitness level if deconditioned.

 Number 2 icon



Heart Rate Recovery  

To improve recovery, this 8 week program focuses on the ability of the heart to quickly recover during interval training by combining both aerobic and anaerobic training within the same workout.   

TIP: Use this program early in the series to prepare for higher intensity interval programs.

 Number 3 icon


Circuit Training   

Combining upper body activity (usually using dumbbells or bodyweight exercises) with the strength and cardio effect produced by the Arc, circuit style, this program challenges strength endurance in a high intensity interval setting.

TIP:  When a Bravo All-In-One is not in proximity of the Arc Trainer, cover the distance with a complementing third exercise that travels.  Or, simply bring alternative tools closer (such as dumbbels, bar or bench).   

Number 4 icon




Off-Day Cross Training  

Especially for those dealing with overuse injuries, this program calls for an athlete to substitute one Arc session in place of one weekly training session.  

Read the case study showing how the Arc Trainer is used as competitive training tool to increase performance during an injury while minimizing impact to the joints.   

TIP:  As a preventitive tool, use off-day cross training in a program of varying intensities to address joint health.


Cybex Number 5



Max Strength  

Scott expresses it best:  "Strength and power from a cardio machine?"  This is just one program you'll need to see (and do).  If you're a skeptic, no problem.  Do as Scott did and just "try it out."  

TIP:  Give this one a go. You'll be happy you did!







Cybex is a provider and manufacturer of premium commercial fitness equipment.  Content featured in the Cybex Fitness Blog is meant to inspire healthy living and wellness and should not be taken as medical advice. As always, be sure to consult a physician if you are unsure of your indivdual exercise readiness or have a preexisting medical condition. While these programs offer great benefits, there are many considerations that should be weighed before attempting any type of physical activity.



I LOVE THIS! Getting in shape does so much for you self confidence. We put together work out program for beginners that you can do from home. You can take a look at it and tell us what you think! xoxo, WearToStandOut
Posted @ Friday, July 12, 2013 12:16 AM by Christine
When using the Arc Trainer I program in the maximum time limit, 60 minutes, the maximum level, 100, and the maximum incline, 10, into the machine and,according to the readout burn between 1100 to 1300 calories an hour. Is there another workout that will increase the burn or is that it? I 58 years old and weight about 210 lbs.. Thanks.
Posted @ Thursday, January 09, 2014 4:27 PM by T. Reardon
Scott gave me this program for specifically develop the muscles that provide joint stability and joint strength 
Warm up 10-15 mins 
Set machine at incline 10 
Set the resistance at level 35 or 40 
Increase the resistance in increments of 5 depending on your level of perceived level of work or exertion 
Set 1 
30 seconds at 140 strides per min (“ON”) 
30 seconds rest – 75 strides 
repeat this 3 times (30 seconds on, 30 seconds off etc x 3 times 
Set 2 
45 seconds at 140 strides followed 45 seconds slow at 75 strides per min 
Repeat this 2 times  
Set 3 
60 seconds at 140 strides followed by 60 seconds slow at 75 strides per min 
Repeat this 4 times 
Set 4 
45 seconds at 140 strides followed 45 seconds slow at 75 strides per min 
Repeat this 2 times  
Set 5 
30 seconds at 140 strides per min (“ON”) 
30 seconds rest – 75 strides 
repeat this 3 times (30 seconds on, 30 seconds off etc x 3 times 
Using the Arc with my running program enabled to run last week's Boston marathon injury free!
Posted @ Sunday, April 27, 2014 1:29 AM by John Young
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