Cybex Fitness Blog

CYBEX Arc Trainer Challenge 1

Posted by Marybeth Fottler on Aug 27, 2010 1:10:00 PM

Looking for a competitive workout today, try this Arc Challenge and compete with the thousands of Arc Trainer users who have already given it a try! Warning – this is for ADVANCED users only! Are you up to the challenge?
 


The Challenge:
 
After a 2-5 minute warm up on the Arc Trainer, followed by a quick stretch, jump on the Arc and set your body weight (very important step), set the starting resistance at 35 and incline a comfortable level. Increase your strides per minute (pace) to 140 and hold it there for 1 minute.
 
After 1 minute, decrease the strides per minute to 10 or less (total recovery pace) and consider increasing the resistance by 5. If you were able to keep the pace over 140 strides per minute for the entire minute of work, then increase the resistance by 5. If you were not able to maintain the 140 strides per minute pace then consider decreasing the resistance by 5 or staying at that level and trying again.
 
Continue to work in this manner for 30 minutes (15 sets of 1 minute on 1 minute off), increasing the load by 5 each set as long as you were able to stay above 140 strides per minute for the entire minute on. The goal, of course, is to get to a resistance of 100 by the end of 30 minutes. Here is what it would look like if you made it.
 
Set 1:                          35 resistance (held 140 SPM for 1 minute)
Set 2:                          40 resistance (held 140 SPM for 1 minute)
Set 3:                          45 resistance (held 140 SPM for 1 minute)
Set 4:                          50 resistance (held 140 SPM for 1 minute)
Set 5:                          55 resistance (held 140 SPM for 1 minute)
Set 6:                          60 resistance (held 140 SPM for 1 minute)
Set 7:                          65 resistance (held 140 SPM for 1 minute)
Set 8:                          70 resistance (held 140 SPM for 1 minute)
Set 9:                          75 resistance (held 140 SPM for 1 minute)
Set 10:                        80 resistance (held 140 SPM for 1 minute)
Set 11:                        85 resistance (held 140 SPM for 1 minute)
Set 12:                        90 resistance (held 140 SPM for 1 minute)
Set 13:                        95 resistance (could not hold 140 SPM for 1 minute)
Set 14:                        95 resistance (held 140 SPM for 1 minute)
Set 15:                        100 resistance (held 140 SPM for 1 minute)
 
You get one miss (shown here in set 13) where you can not hit the 1 minute mark at 140 SPM and still make 100 resistance by the end of the workout. The first 10 minutes are a great warm up. The second 10 minutes are a fairly tough workout. And the last 10 minutes are pure toughness training!
 
This is one of our favorite workouts and it truly shows off the full spectrum of what the Arc Trainer can do for your programs. We have only had 5 of our athletes reach the 100-resistance goal. Can you?
 
If you do this workout, please post your responses to this blog so that others can see. Let’s see how many people we can get to make 100!

 

Scott Moody
Founder and CEO
Soccer F.I.T. Academy
www.soccerfitacademy.com

describe the image

Topics: Power of the Arc

Join over 8,000 subscribers who get fitness news from Cybex!

Search the blog

Loading

Follow us on your favorite social sites!