2 Arc Trainer Workouts for Interval Training

Woman exercising in a gym on the Cybex R Series Total Body Arc Trainer. 

Heart Rate Recovery

Heart rate recover refers to the ability of the heart to return to a level where it can then return to support a high intensity workout. This type of activity is common within sports, where athletes may sprint at full speed, change direction, and repeat this behavior every 30-60 seconds, followed by similar periods of rest.

The Arc Trainer offers an effective way to do both strength training and cardio at the same time, it is the perfect machine for High Intensity Interval Training (HIIT). Using HIIT for a Heart Rate Recovery workout, exercisers will work towards being able to perform more work (higher intensity), more sets (able to repeat this intensity) in less time (shorter workouts).

The intent of this workout is to have a heart rate recovery of 30 beats in 1 minute, measured after each working set and at the end of each resting interval.

Pre-workout test and planning

Start your program with a pre-test of 1 minute on at 100-120 strides per minute, with a 1 minute rest of less than 15 strides per minute. Focus on increasing the resistance by 5 each set until you cannot recover your heart rate to 75% of projected max (220 minus your age) or cannot keep the pace (100-120 strides per minute) for the working interval.

At that point, 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, keeping the same resistance level at the set pace of 100-120 strides per minute. Starting Week 5, the workout will begin going back down the program ladder, repeating the workouts from Weeks 2-4 but with an increased pace of 120-140 strides per minute.

Heart Rate Recovery program

Week 1 1 minute on, 1 minute off 15 sets or 30 minutes - Pre-Test
Week 2 2 minutes on, 1 minute off 10 sets or 30 minutes
Week 3 3 minutes on, 1 minute off 7 sets or 28 minutes
Week 4 4 minutes on, 1 minute off 6 sets or 30 minutes
Week 5 4 minutes on, 1 minute off 6 sets or 30 minutes - Increased Pace
Week 6 3 minutes on, 1 minute off 7 sets or 28 minutes - Increased Pace
Week 7 2 minutes on, 1 minute off 10 sets or 30 minutes - Increased Pace
Week 8 1 minute on, 1 minute off 15 sets or 30 minutes - Post-Test

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.

Photo of a man working on the Cybex R Series Lower Body Arc Trainer in a gym.

Total Body Strength Endurance Circuit for workout partners

The Total Body Strength Endurance Circuit is structured to focus on major muscle groups of the upper body and partner those with Arc Trainer sprints. This allows for a focus on both the upper and lower body, with the intervals providing an opportunity to rest each.

Endurance Circuit Program

  • 1A – Dumbbell Bench Press(30 seconds)
    • 30 seconds rest / switch with partner
  • 1B – Arc Trainer Sprint(30 seconds at 35-50 Resistance/120 Strides per Minute)
    • 30 seconds rest / switch with partner
  • 2A – Dumbbell Bent Row(30 seconds)
    • 30 seconds rest / switch with partner
  • 2B - Arc Trainer Sprint(30 seconds at 35-50 Resistance/120 Strides per Minute)
    • 30 seconds rest / switch with partner
  • 3A – Dumbbell Military Press(30 seconds)
    • 30 seconds rest / switch with partner
  • 3B – Arc Trainer Sprint(30 seconds at 35-50 Resistance/120 Strides per Minute)
    • 30 seconds rest / switch with partner
  • 4A – Physioball Crunches(30 seconds)
    • 30 seconds rest / switch with partner
  • 4B – Arc Trainer Sprint(30 seconds at 35-50 Resistance/120 Strides per Minute)
    • 30 seconds rest / switch with partner
  • Repeat 2-3 sets or 16-24 minutes

The Arc Trainer will keep the time, as one partner will perform the Arc Trainer Sprint (30 seconds) and then coast on the Arc Trainer until the other partner relieves them. Then this partner will wait until the clock hits the 1-minute mark before they start their set. As soon as the partner on the Arc Trainer starts their set, the other partner will begin their set with the dumbbells. This keeps everyone on time, and makes for an organized circuit.

Cybex R Series Total Body Arc Trainer in a Gym without an exerciser.

Experience the All-New R Series Arc Trainers

The redesigned Total Body and Lower Body Arc Trainers provide challenging workouts for exercisers of all abilities, allowing personalized fitness programs that help users take the next step in their fitness.

Disclaimer

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 individual exercise readiness or have a pre-existing medical condition. While these programs offer great benefits, there are many considerations that should be weighed before attempting any type of physical activity.

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