EVA EVAstream - Basic Training Program Schedule

User Manual EVAstream with DMX controller V21.1
11
6. Basic Training Program Schedule
We recommend that you perform the training program in the correct order so that every workout is
done 3 times before proceeding to the next one. Ensure at least 1 but no more than 3 days of rest
between workouts. Every workout starts with a 60-second break. This gives you some time to get
into the water and get ready for your workout.
Training 1: 15min.
Type of workout: leisurely-paced interval
Training 2: 15min.
Type of workout: high-paced interval
Training 3: 15min.
Type of workout: Endurance workout
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
6x
1
minute
Progressive
I2
-
I3
20s
Core exercise 2
1x
3
minutes
Steady
I2
30s
Cool down
-
2
.
5
minutes
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
1x
3
minutes
Inclined
Rep.
I3
30s
Core exercise 2
6x
1
minute
Steady
I4
20s
Cool down
-
2
.
5
minutes
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
1x
4
minutes
Inclined
Rep.
I2
-
I4
30s
Core exercise 2
1x
5
minutes
Steady
I3
30s
Cool down
-
2
.
5
minutes
Steady
I1
-