User Manual EVAstream with DMX controller V21.1
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4. Explanation of the workout components
Each workout has a fixed structure: a warm up, one to three core exercises, and a cool down. A core
exercise is a set of repetitions of a particular exercise. The goal of a core exercise is, for example, to
build fitness, practice technique, or improve speed.
Intensity zones
The speed of workouts differs. We have divided these speeds into intensity zones:
I1: Warm up, cool down and recovery (50-60% of your maximum power)
I2: Slow endurance pace that you can maintain for a long time (60-70%)
I3: Endurance pace to build fitness and stamina (70-80%)
I4: Intensive pace, difficult to maintain, approaching muscle strain (acidification) (80-90%)
I5: Sprint (90-100%)
In the workout schedules you can see precisely in which intensity zone you will perform each
exercise.
Underwater lighting colours and flashes
Breaks: White light
Flashes: Indicates the end of a break. The number of flashes indicates the remaining
number of repetitions of an exercise.
Repetition/exercise: Each repetition consists of: 1/3 of its duration in red light, then 1/3 in green
light, and 1/3 in blue light.
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