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Arc Trainer Exercise Series: High Intensity Interval Training


 Arc Trainer

High Intensity Interval Training is a great way for athletes to get in shape because it allows them to train at a high level for short periods of time. In essence, these workouts mimic the movements performed out on the field or court as athletes need to sprint in various directions and speeds during play. However, this type of interval training is not just for competitive gains. Any exerciser can take advantage of the effects that high intensity workouts produce for your cardiovascular system and weight-loss. This particular Arc Trainer program is a great way to grow accustomed both interval training and the high intensity capabilities of the Arc Trainer.

Begin the program with a test of your skill by completing a 1 minute on, 1 minute off interval at 100-120 strides per minute and resting at a pace of 80 spm.  Focus on increasing the resistance by 5 with each set and continue your workout until you:

1.    Can’t recover your heart rate to 75% of projected max (220-age)


2.    Can’t keep the pace (100-120 strides per minute) during the 1 minute interval of work.

At that point you should decrease the resistance to a level at which you can complete the interval at the set pace.

 Each week will progress as follows in the table below. Keep the same focus on increasing the resistance at a set pace (100-120 strides per minute) for all of them.


 Starting in week 5 we will go back down the program ladder, repeating the workouts from weeks 2-4, but with an increase in pace to 120-140 strides per minute while keeping the same resistance strategy and recovery time.
Make sure that you record your ending heart rate after each working set as well as your recovery heart rate at the end of each rest interval. This will help you monitor your heart rate recovery improvement. We are looking for a recovery of around 30 beats in 1 minute.

Let us know how you like this Arc program and keep us posted on your progress on Facebook, Twitter, and the comment below.


Be safe and have a great workout!


Scott Moody

Scott Moody

Founder and CEO
Soccer F.I.T. Academy


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. For medical advice please consult a doctor. 




Thnaks scott. super article. Just one question - you mentioned "Each week will progress as follows in the table below". What table are you referring to? 
Posted @ Sunday, November 13, 2011 4:21 AM by John Young
Hi John, 
The table I am referring to should be at the tail-end of the article, right above the sentence, "Starting in week 5..." 
If you still cannot see it, try refreshing the page on your browser. 
Thank you, 
Posted @ Tuesday, November 15, 2011 9:09 AM by Scott Moody
Thanks Scott! The table has shown itself. Many thanks
Posted @ Tuesday, November 15, 2011 10:33 AM by john young
Hi Scott, thanks for this! One question though - how many days a week do you recommend this training?
Posted @ Monday, March 26, 2012 11:21 AM by Samantha
This workout (listed above) could be done 1x per week, alternated with at least 1 day of rest with any other Arc Trainer workout (probably something that runs a little longer - steady state cardio based).
Posted @ Monday, March 26, 2012 2:37 PM by Scott Moody
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