EVA EVAstream - Endurance Workout Schedule

User Manual EVAstream with DMX controller V21.1
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9. Endurance Workout Schedule
In addition to the Basic Training program we have set up 5 longer endurance workouts. With these
you can improve your endurance and fitness. Every workout starts with 60 seconds of rest. This gives
you time to get into the water and get ready for the workout.
Endurance 1: 30min.
Endurance 2: 45min.
Endurance 3: 45min.
No. of repetitions
Repetition duration
Type
of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
3
x
8
minutes
Steady
I
2
6
0s
Cool down
-
2
minutes
Steady
I1
-
No. of repetitions
Repetition
duration
Type of core exercise
Zone
Break
Warm up
-
2 minutes
Steady
I1
30s
Core exercise 1
5x
5 minutes
Inclined
Rep.
I3
60s
Core exercise 2
1x
10 minutes
Steady
I3
60s
Cool down
-
2 minutes
Steady
I1
-
No. of
repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
2 minutes
Steady
I1
30s
Core exercise 1
4x
3 minutes
Progressive
I3
-
I4
60s
Core exercise 2
4x
5 minutes
Inclined
Rep.
I2
-
I4
60s
Cool down
-
2 minutes
Steady
I1
-