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525AT Arc Trainer
GETTING STARTED
WORKOUT SELECTOR
WORKOUT DESCRIPTIONS
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525AT Arc Trainer Getting Started Quick Start Setting Resistance Setting Incline Incline and Resistance Entering Setup Data Selecting a Workout Displayed Workout Data Display Scan / Hold Heart Rate Monitoring Stopping the Arc Trainer
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525AT Arc Trainer Workout Selector
Calorie Burn
Cardio Endurance
Strength
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525AT Arc Trainer Workout Descriptions
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525AT Arc Trainer Incline and Resistance

Incline and resistance can be used together to effectively target lower body muscle groups. The chart below illustrates how you can target specific muscle groups.

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525AT Arc Trainer Quick Start

1. Simply get on the Arc Trainer and start pedaling.

2. Press the Quick Start button to start the Arc Trainer:

3. Enter your weight using the arrow buttons when prompted:

Then press Enter:

4. Select the desired resistance using the resistance buttons:

5. Select the desired incline using the incline buttons:

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525AT Arc Trainer Setting Resistance

Increasing resistance will increase the intensity of your workout. Select the desired resistance at any time using the resistance buttons:

The + button will increase resistance
The – button will decrease resistance

Resistance Range: 0 - 80
Resistance Increments: 1

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525AT Arc Trainer Setting Incline

Select the desired incline at any time using the incline buttons:

The ↑ button will increase incline
The ↓ button will decrease incline

Incline Range: 0 - 20
Incline Increment: 1

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525AT Arc Trainer Entering Setup Data

You can set your weight, workout time and workout level while exercising on the Arc Trainer by pressing the Setup button:

Once prompted by the display, use the arrow buttons to select your weight:

Then press enter:

You will then be prompted to enter workout time. Use the arrow buttons to select workout time and then press enter. If you started the Arc Trainer with Quick Start, you will exit setup after this step and the displayed time will now count down.

If you started the Arc Trainer by selecting a Workout, you will be prompted to enter a workout level. Use the arrow buttons to select the level and then press enter. You will exit setup after this step.

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525AT Arc Trainer Selecting a Workout

1. Press the Workouts button:

2. Select the desired workout using the arrow buttons:

Then press the enter button:

3. Select workout time using the arrow buttons, then press enter.

4. Select a level using the arrow buttons, then press enter. The level sets the intensity of the workout. The Arc Trainer has 10 levels.

5. Enter your weight using the arrow buttons, then press enter. The Arc Trainer workout will begin after this step. The Arc Trainer will automatically set resistance and incline during the workout.

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525AT Arc Trainer Displayed Workout Data

The Arc Trainer keeps track of and displays the following data on the upper console display during a workout:

Time — The total time you’ve been working out or time remaining. Time is displayed as minutes:seconds.

SPM (Strides Per Minute) — The average number of strides per minute at current speed.

BPM (Beats Per Minute) — User’s current heart rate. Heart rate will appear when a signal is introduced. Use the hand grips for contact heart rate or wear a Polar® compatible heart rate chest strap.

Calories — The total accumulated calories burned during your workout. Your weight must be correctly set before beginning your workout for this measurement to be accurate.

Calories Per Hour — Calculation of present workload’s energy exertion.

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525AT Arc Trainer Display Scan / Hold

You can scan through or hold the data on the display by using the Scan/Hold button:

Press the button once to hold the current data. Press the button again to scroll to and hold the next data set. Scrolling past all three data sets will re-enable scanning.

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525AT Arc Trainer Heart Rate Monitoring

Monitoring your heart rate is an effective way to control the intensity of your workout and subsequently the results it will have. The American College of Sports Medicine recommends that healthy adults exercise between 55% and 85% of their heart rate max. Your max heart rate can be calculated by subtracting your age from 220.

1. Hold the metal hand grips to use Contact Heart rate or wear a Polar® compatible heart rate chest strap.

2. Within approximately 30 seconds, your heart rate should be shown on the display.

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525AT Arc Trainer Stopping the Arc Trainer

When you are ready to end your workout, press the red Stop button:

Depending on the configuration, pressing the Stop button once may pause the workout. This will be indicated on the display when the Stop button is pressed. You can restart the workout by pressing Enter. Pressing the Stop button a second time will end the workout.

If the Arc Trainer is not configured to Pause, the workout will end when you first press the Stop button.

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525AT Arc Trainer Workout Selector Goal: Calorie Burn

Select the desired workout intensity using the slider and then press next:



Low
Intensity
High
Intensity
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525AT Arc Trainer Workout Selector Goal: Calorie Burn

Select one of the following workouts (touch the workout icon for a workout description):

Weight Loss 1
Weight Loss 2
Weight Loss 3

Then enter the following settings:

Time = Desired workout duration
Level =
Weight = Your weight

The Arc trainer workout will start after entering weight. Try to keep your strides per minute (SPM) between 110 and 150 during the workout.

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525AT Arc Trainer Workout Selector Goal: Cardio Endurance

Select the desired workout intensity using the slider and then press next:



Low
Intensity
High
Intensity
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525AT Arc Trainer Workout Selector Goal: Cardio Endurance

Select one of the following workouts (touch the workout icon for a workout description):

Cardio 1
Cardio 2
Cardio 3

Then enter the following settings:

Time = Desired workout duration
Level =
Weight = Your weight

The Arc trainer workout will start after entering weight. Try to keep your strides per minute (SPM) between 110 and 150 during the workout.

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525AT Arc Trainer Workout Selector Goal: Strength

Select the desired workout intensity using the slider and then press next:



Low
Intensity
High
Intensity
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525AT Arc Trainer Workout Selector Goal: Strength

Select one of the following workouts (touch the workout icon for a workout description):

Strength 1
Strength 2

Then enter the following settings:

Time = Desired workout duration
Level =
Weight = Your weight

The Arc trainer workout will start after entering weight. Try to keep your strides per minute (SPM) between 110 and 150 during the workout.

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525AT Arc Trainer Workout Descriptions
Weight Loss 1

The Weight Loss 1 program is a five-minute core program designed for low to medium intensity training that the user can sustain for an extended period of time. It builds from a low intensity baseline to include short bursts of higher resistance while the elevation increases by fifty percent for two minutes. The constant variety provides for periods of higher expenditure and training effect without the introduction of undue fatigue allowing the user to perform for longer periods of time.

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525AT Arc Trainer Workout Descriptions
Weight Loss 2

The Weight Loss 2 program is a five-minute core program that begins at a low intensity level and incrementally increases both resistance and elevation until peaking after three-minutes and remains at that level for one-minute before ramping back down to the initial level. The repetitive program is designed to encourage a transition in training intensity to encourage the development of aerobic and anaerobic energy systems.

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525AT Arc Trainer Workout Descriptions
Weight Loss 3

The Weight Loss 3 program is a three-minute thirty-second core program designed to give the user an intense workout. Users will experience moderate resistance and elevation at the beginning to simulate the start of a climb and will crest at peak elevation gain and difficult resistance after two minutes. The resistance then returns to the preliminary level and the core program repeats itself for the next hill.

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525AT Arc Trainer Workout Descriptions
Cardio 1

The Cardio 1 program is a four-minute core program designed for medium intensity workouts. Users will experience intervals of moderate resistance and elevation at the beginning to simulate the start of a climb and greater resistance and steeper elevation after two-minutes. The resistance then returns to the preliminary level and the core program repeats itself for the next interval.

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525AT Arc Trainer Workout Descriptions
Cardio 2

The Cardio 2 program is a two-minute core program utilizing a 1:1 work to rest ratio. It is designed to improve both aerobic and anaerobic capabilities as users will face a high level of resistance for one minute followed by a one-minute recuperation period before performing the work interval again. The elevation remains constant throughout the program.

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525AT Arc Trainer Workout Descriptions
Cardio 3

The Cardio 3 program is designed to maintain a high total demand with two-minutes with high resistance and low elevation and two minutes at medium resistance with higher elevation for a total four-minute core program. The prolonged exertion period takes advantage of the long term energy stores and total aerobic capability when associated with speeds that require a high sustained cardiovascular demand.

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525AT Arc Trainer Workout Descriptions
Strength 1

The Strength 1 program uses a 1:2 work to rest ratio. It is designed for high resistance training with longer rest periods than the 1:1 program. Users will face a high level of resistance for thirty-seconds followed by a one minute recuperation period before performing the interval again. The elevation remains constant throughout the program.

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525AT Arc Trainer Workout Descriptions
Strength 2

The Strength 2 program is designed with the specific goal of raising the user's lactic acid threshold. The program uses a 1:3 work to rest ratio with fifteen-second intervals for maximum power development and forty-five second rest periods for recuperation.

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525AT Arc Trainer Workout Descriptions
Weight Loss 1

The Weight Loss 1 program is a five-minute core program designed for low to medium intensity training that the user can sustain for an extended period of time. It builds from a low intensity baseline to include short bursts of higher resistance while the elevation increases by fifty percent for two minutes. The constant variety provides for periods of higher expenditure and training effect without the introduction of undue fatigue allowing the user to perform for longer periods of time.

Back

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525AT Arc Trainer Workout Descriptions
Weight Loss 2

The Weight Loss 2 program is a five-minute core program that begins at a low intensity level and incrementally increases both resistance and elevation until peaking after three-minutes and remains at that level for one-minute before ramping back down to the initial level. The repetitive program is designed to encourage a transition in training intensity to encourage the development of aerobic and anaerobic energy systems.

Back

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525AT Arc Trainer Workout Descriptions
Weight Loss 3

The Weight Loss 3 program is a three-minute thirty-second core program designed to give the user an intense workout. Users will experience moderate resistance and elevation at the beginning to simulate the start of a climb and will crest at peak elevation gain and difficult resistance after two minutes. The resistance then returns to the preliminary level and the core program repeats itself for the next hill.

Back

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525AT Arc Trainer Workout Descriptions
Cardio 1

The Cardio 1 program is a four-minute core program designed for medium intensity workouts. Users will experience intervals of moderate resistance and elevation at the beginning to simulate the start of a climb and greater resistance and steeper elevation after two-minutes. The resistance then returns to the preliminary level and the core program repeats itself for the next interval.

Back

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525AT Arc Trainer Workout Descriptions
Cardio 2

The Cardio 2 program is a two-minute core program utilizing a 1:1 work to rest ratio. It is designed to improve both aerobic and anaerobic capabilities as users will face a high level of resistance for one minute followed by a one-minute recuperation period before performing the work interval again. The elevation remains constant throughout the program.

Back

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525AT Arc Trainer Workout Descriptions
Cardio 3

The Cardio 3 program is designed to maintain a high total demand with two-minutes with high resistance and low elevation and two minutes at medium resistance with higher elevation for a total four-minute core program. The prolonged exertion period takes advantage of the long term energy stores and total aerobic capability when associated with speeds that require a high sustained cardiovascular demand.

Back

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525AT Arc Trainer Workout Descriptions
Strength 1

The Strength 1 program uses a 1:2 work to rest ratio. It is designed for high resistance training with longer rest periods than the 1:1 program. Users will face a high level of resistance for thirty-seconds followed by a one minute recuperation period before performing the interval again. The elevation remains constant throughout the program.

Back

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525AT Arc Trainer Workout Descriptions
Strength 2

The Strength 2 program is designed with the specific goal of raising the user's lactic acid threshold. The program uses a 1:3 work to rest ratio with fifteen-second intervals for maximum power development and forty-five second rest periods for recuperation.