High Intensity Interval Training on the Arc Trainer

HIIT Exercises on the Arc Trainer for a Total Body Workout

Best Way to Start Doing HIIT

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 high intensity workouts mimic the movements performed out on the field or court as athletes need to sprint in various directions and speeds during play.

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 strides per minute. Focus on increasing the resistance on the Arc Trainer by 5 with each set and continue your workout until you either:

  1. cannot recover your heart rate to 75% of projected max (220 - your age)
  2. cannot keep the pace (100-120 strides per minute) during the 1 minute interval of work.

From here, decrease the resistance to a level at which you can complete the interval at the set pace.

Now, you're ready to try this eight-week progression on the Arc Trainer:

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 - Increase 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 - Increase Pace
Week 8 1 minute on/1 minute off 15 sets or 30 minutes - Post Test

For more information on the program, be sure to visit the original original post.

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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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