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P5 Interval 1:1
The Interval 1:1 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. See table and Figure 5.
Interval 1:1
Interval 1:1
Time
:30
Resistance 1
10
9
8
7
6
5
4
3
2
1
Elevation
1
10
9
8
7
6
5
4
3
2
1
Cybex Arc Trainer 750A/750AT Owner's Manual
:30
:30
:30
Warm Up
2
3
4
20
30
35
40
15
25
30
35
15
20
25
30
10
20
25
30
10
20
25
30
10
15
20
25
15
20
20
25
10
10
15
20
5
10
15
20
5
10
15
15
Warm Up
2
3
4
8
8
12
16
8
8
12
16
8
8
12
12
8
8
12
12
8
8
12
12
8
8
8
12
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
1:00
1:00
:30
:30
Program
Cool Down
Segments
1
2
1
2
80
50
40
35
75
50
35
30
75
45
30
25
70
45
30
25
70
40
30
25
65
40
25
20
65
35
25
20
60
35
20
15
60
30
20
15
55
30
15
15
Program
Cool Down
Segments
1
2
1
2
20
20
16
12
20
20
16
12
16
16
12
12
16
16
12
12
16
16
12
12
12
12
12
8
12
12
8
8
12
12
8
8
8
8
8
8
8
8
8
8
:30
:30
3
4
30
20
25
15
20
15
20
10
20
10
15
10
20
15
10
10
10
5
10
5
3
4
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
8
Program Overviews
Page B-9
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