Top Arc Trainer Workout Programs

Man using a R Series Arc Trainer in a gym.

Take the next step in your fitness with two of the most popular Arc Trainer workouts: General Fitness Interval Training and the Max Strength Workout. Each program offers variety to keep you focused and motivated, while challenging your body using protocols that focus on your individual needs. Once completed, we recommend that you return and repeat programs with greater intensity.

General Fitness Interval Training

The perfect "Get Started" program for the Arc Trainer: designed to build an endurance base as well as a functional lower body strength base in just 2-3, quick 30-minute workouts per week.

Tip: General Fitness will jumpstart your fitness level if deconditioned.

Warm-up on the Arc Trainer

Warm up on the Arc trainer for 5-10 minutes adjusting the incline from 3-8 to identify a comfortable level. Adjust the load (resistance) from 15-30 as you look for a comfortable starting resistance, and increase the speed to somewhere between 100 and 120 steps per minute.

Note: increasing the incline on the Arc Trainer will sometimes make the workout feel a little easier as you get a little bit more time (pull from gravity) in the down stroke. This is unlike a treadmill program where increasing the incline will make the program more difficult.

Begin the workout

  1. Set up the Arc Trainer with the identified settings (usually around 5-6 incline and 20-25 resistance) and begin at a pace of 100-120 steps per minute for 3 minutes.
  2. Rest for 1 minute (keeping incline and resistance the same, but decrease strides per minute to walking pace of at least 60 steps per minute)
  3. Start a 3-minute interval and try to increase the resistance by 5
  4. Rest for 1 minute
  5. Repeat 3-minute interval and rest cycles until you have reached 30 minutes

The goal is to be able to keep the steps per minute around 120 and increase the load (resistance) as high as possible. Recreational runners may increase resistance to 50-60, while more casual runners find the right resistance level is between 30-35. Everyone is different, so it is important to look find the right resistance for you and your fitness needs.

Full photo of a man using a Cybex R Series Arc Trainer in a gym.

Max Strength Workout on the Arc Trainer

The Max Strength Workout is perfect for exercisers who are focused on building strength but find themselves reaching a plateau with their traditional routines. By integrating a 25-30 minute training program on the Arc Trainer, exercisers may be able to surpass their plateau and increase strength overall. This workout is designed to be used during a 3-week period without additional strength or fitness training during off days.

Day 1: Constant Power Mode

2 sets of 5 repetitions, in a 20 seconds on and 100 seconds off format. Manually increase the power level after ever repetition as fatigue allows. Try to achieve power output between 400-700 watts per repetition.

Use 5 minutes of recovery between each set.

Day 2: Managing Average Velocity with Constant Resistance

1 minute on 1 minute off for a 30-minute workout, with a focus on increasing resistance every working minute as long as you can hold a pace of 120 strides per minute for the entire minute.

Day 3: Power Endurance

3 minutes on and 1 minute off for 24 minutes. Start with resistance at 35% and increase between each set as long as you can maintain 120 strides per minute.

Recommended training calendar

 

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Off

2x5 reps

20:100

Off

30minutes

1min:1min

Off

24minutes

3:1

Off

Off

2x5 reps

20:100

Off

30minutes

1min:1min

Off

24minutes

3:1

Off

Off

2x5 reps

20:100

Off

30minutes

1min:1min

Off

24minutes

3:1

Off

 

Experience the All-New R Series Arc Trainers

The redesigned Total Body and Lower Body Arc Trainers feature all-new consoles and connectivity features, providing the ultimate cardio and strength workout in a single machine.

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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