Cybex Arc Trainer 630A Owner’s Manual
Operation
Page 3-15
Interval
Program Overview
The Interval program utilizes a 1:2 (work:rest) ratio with the work period lasting for 30 seconds. This
allows for moderate and balanced taxation of both the aerobic and anaerobic energy systems. As such
this program is useful to those who desire improving both their aerobic and anaerobic capabilities. This
program maintains a steady incline throughout. The use of low to moderate incline ensure that the
gluteus maximus will be the prime mover. See table below and Figure 5.
Interval
Time Segments
:30 :30 :30 :30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30
:30 :30 :30 :30 :30
Warm Up
Program Segments
Cool Down
Resistance
1
2
3
4
1
2
3
1
2
3
1
2
3
1
2
3
1
2
3
4
Program Level
10
Program Level
10
35
45
55
65
70
45
45
70
45
45
70
45
45
70
45
45
40
35
30
20
9
35
40
50
60
65
40
40
65
40
40
65
40
40
65
40
40
35
30
25
15
8
30
40
50
55
60
35
35
60
35
35
60
35
35
60
35
35
30
25
20
15
7
30
35
45
50
55
30
30
55
30
30
55
30
30
55
30
30
30
25
20
10
6
25
35
40
45
50
30
30
50
30
30
50
30
30
50
30
30
30
25
20
10
5
25
30
35
40
45
25
25
45
25
25
45
25
25
45
25
25
25
20
15
10
4
20
25
30
35
40
25
25
40
25
25
40
25
25
40
25
25
25
20
15
10
3
20
25
30
30
35
20
20
35
20
20
35
20
20
35
20
20
20
15
10
10
2
15
20
25
30
30
20
20
30
20
20
30
20
20
30
20
20
20
15
10
5
1
10
15
20
20
25
15
15
25
15
15
25
15
15
25
15
15
15
15
10
5
Warm Up
Program Segments
Cool Down
Incline
1
2
3
4
1
2
3
4
5
6
1
2
3
4
5
6
1
2
3
4
2
2
3
4
5
5
5
5
5
5
5
5
5
5
5
5
4
3
2
2
9
2
2
3
4
5
5
5
5
5
5
5
5
5
5
5
5
4
3
2
2
8
2
2
3
3
4
4
4
4
4
4
4
4
4
4
4
4
3
3
2
2
7
2
2
3
3
4
4
4
4
4
4
4
4
4
4
4
4
3
3
2
2
6
2
2
3
3
4
4
4
4
4
4
4
4
4
4
4
4
3
3
2
2
5
2
2
2
3
3
3
3
3
3
3
3
3
3
3
3
3
3
2
2
2
4
2
2
2
2
3
3
3
3
3
3
3
3
3
3
3
3
2
2
2
2
3
2
2
2
2
3
3
3
3
3
3
3
3
3
3
3
3
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
1
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
2
Summary of Contents for Arc 630A
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