EVA EVAstream - Core exercises and repetitions

User Manual EVAstream with DMX controller V21.1
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Core exercises and repetitions
The main components of a workout are known as core exercises. Each workout has 1, 2, or 3 core
exercises. A core exercise is a set of repetitions of an exercise. The structure of repetitions within a
core exercise varies. The workout schedules indicate which type of core exercise you will swim during
each workout.
Steady
You perform each repetition within the core exercise at the same fixed speed. For example: 5x 1
minute at a fixed speed in zone I3 with 30 seconds rest after each repetition.
Up/down
Each repetition of the core is performed at a different pace. The speed of the repetition run from low
to high and back to low. For instance, 6x 2 minutes swimming in zone I2-I3-I2 with a 30 second break.
You swim the first two repetitions in zone I2, the next two repetitions in I3, and the last two
repetitions again in I2.
Progressive
After each repetition (or after each 2 repetitions) within the core, the pace increases. For instance: 3x
3 minutes swimming with a 30 second break after each repetition. You swim the first repetition in
zone I2 and after the 30-second break you swim the next repetition in I3, and the last repetition in I4.
Curved Repetition
Every repetition within the core exercise is the same. However, the pace within the repetition varies
from low to high, and then back to low, like a curve. For instance, 4x 2 minutes curved in zone I3-I4-I3
means that you start each repetition in zone I3; within the repetition, the EVAstream increases to
zone I4 and then at the end of the repetition it decreases the pace again. After a 30-second break,
you continue with the next, identical repetition.
Inclined Repetition
Every repetition within the core is the same. However, the pace is increased within the repetition. For
example: 8x 45 seconds inclined I4-I5 means that you start each repetition low in zone I4; within the
repetition the EVA stream accelerates to the top of zone I4, and then to zone I5. After the 30-second
break, you continue with the next, identical repetition.