Strength and Power Training on the Cybex Arc Trainer

We are often asked about the best way to get a strength or power training workout on the Arc Trainer. Here a few tips for effective and efficient training.

Any power workout combines the benefits of strength and cardiovascular training. Minimum workouts should be 20 minutes. 

Work hard against a relatively high resistance and fast (above 120 strides per minute, ideally above 140). You can use several of the programs to achieve this but Adaptive Power is recommended. Try to increase your work:rest ratio from 1:3 up to a 1:5. Work hard for 15-20 seconds and then recover from anywhere between 45 seconds and 1 minute, 40 seconds. Within those ranges, the shorter the recovery period the greater the CV effect, longer recovery periods emphasize the strength/power gains.

If you have an older Arc Trainer then the Strength program with 15 seconds of work and 45 seconds of recovery is an ideal option. The key is to go all out on the hard sections and to recover on the rest sections. Most people don’t do this, they slow down on the work interval and speed up in the recovery section. This is not the goal of these workouts and seriously reduces gains.

This is an intense workout and you should allow sufficient recovery. Two times per week to start out is great, and try to limit it to times per week.

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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.

Comments (2) -

  • Harley Myler

    4/21/2018 10:03:42 AM |

    Do all the Arc Trainer (full-body) models have the Adaptive Power program?

  • Duncan Lawrence

    4/26/2018 12:28:33 PM |

    Hi Harley,

    The Adaptive Power program is only available on the 770A and 770AT (full-body) Arc Trainers.

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