User Manual EVAstream with DMX controller V21.1
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2. How EVAstream workouts are structured
The advanced DMX controller has pre-programmed swim training programs:
90 second Swim Test programs to determine your current speed level.
A basic training program consisting of 10 workouts with alternating interval, sprint, and
endurance exercises. The workouts increase in intensity and duration (15-45 minutes).
A sprint program with 5 sprint workouts (10-15 minutes).
An endurance program with 5 endurance workouts (30-60 minutes)
Infinity Swim. If you select this workout, you can swim endlessly in the EVAstream. Adjust the
intensity of the EVAstream to your speed level (see page 10 for instructions).
These workouts have been designed by experienced swimmers in collaboration with professional
swimming trainers. The workouts are aimed at building fitness and muscle power and improving
speed and endurance.
Start with the Swim Test
We recommend that you start with the basic training program. Before starting with the first workout,
however, you first determine your current speed level using the Swim Test programs. During this test
program, you swim for 90 seconds at a constant speed. The program that you can manage for 90
seconds, corresponds to the speed level that you should choose for the workouts.
For example: you are an experienced swimmer and you choose Swim Test 70%. You will then swim
for 90 seconds at 70% of the EVAstream’s maximum speed. Are you able to maintain this speed, but
you are out of breath after the test? Then this is your current speed level. Afterwards, when you
select a workout, you set the “intensity” to 70%. The workout automatically adjusts to your speed
level (further explanation about the selection of workouts, and setting the DMX controller follows
later in this document).
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