Standard workouts
EGYM feature three standardized workouts available to members who are not logged in: Warm up, Only Cardio, and Cool Down.
Warm up - A workout to prepare you to exercise.
Only Cardio - A dedicated cardio workout for standalone cardiovascular training. Choose Only Cardio for pure endurance focus.
Only Cardio - A dedicated cardio workout for standalone cardiovascular training. Choose Only Cardio for pure endurance focus.
Workout structure and metrics
All training programs are calibrated to specific exercise devices (treadmills, exercise bikes, ellipticals, steppers, and climbmills). The following parameters are measured consistently across workouts:
Duration: The time spent on a specific activity during each Pase.
Distance: The physical distance covered during the interval.
Intensity (% of tested Watt (max)): A percentage-based target reflecting the user's maximum wattage capacity.
Stride Length / Stride Length Zone: Evaluated on a scale (typically Zones 1–3) to monitor stride dynamics.
Target RPM (Rotation Per Minute): The target cadence for pedaling or rotating.
Steps Per Minute (SPM): The cadence tracking stepping or climbing speed.
Resistance: The level of magnetic or physical resistance applied by the machine.
Incline: The slope or grade setting of the machine; expressed as a percentage.
Ramp Angle: The physical angle of the machine's ramp.
Speed (km/h): The travel speed of the user on the device.
Stride Height (1-3): A step height setting ranging from 1 to 3.
Nota
The concrete metric values shown in this training programs have been calibrated to the specific exercise device displaying them. Because different equipment types (such as treadmills, exercise bikes, ellipticals, steppers, and climbmills) utilize different mechanical designs, the actual metrics will scale accordingly.
Resumen de métricas
Programa de entrenamiento | Rango de duración | Intensidad (% de vatios (máx.)) | RPM objetivo | Rango de inclinación | Excepciones de métricas y ajustes principales |
|---|---|---|---|---|---|
Mantente en forma | 45–180 s | 45 %–76 % | 70–75 RPM | 2 %–6 % | Sigue todos los valores predeterminados globales del equipo. |
Gana masa muscular | 60-210 s | 44 %–76 % | 60–75 RPM | 2 %–6 % | Sigue todos los valores predeterminados globales del equipo. |
Pierde peso | 60-210 s | 42 %–76 % | 60–75 RPM | 1 %–6 % | Ángulo de rampa: Se ajusta dinámicamente entre 8–10°. |
Longevidad | 45-90 s | 40 %–90 % | 70–85 RPM | 1 %–6 % | Intervalos de HIIT de alto esfuerzo alternados con fases constantes. |
Define y fortalece | 60-180 s | 40 %–80 % | 70–75 RPM | 1 %–6 % | Altura de zancada: Aumenta hasta 2–3 durante cargas de trabajo elevadas. |
Potencia el rendimiento | 30-180 s | 42 %–100 % | 65–85 RPM | 1 %–6 % | Altura de zancada: Aumenta hasta 2–3; verdadero pico anaeróbico. |
Recuperación | 60-180 s | 35 %–70 % | 60–70 RPM | 1 %–6 % | Cadencia: Reducido a 40–110 SPM para una mecánica deliberada. |
Salud Metabólica | 60-210 s | 44 %–76 % | 60–75 RPM | 2 %–6 % | Sigue todos los valores predeterminados globales del equipo. |
Refuerzo Inmunitario | 120 s (fijo) | 20 %–45 % | 65–70 RPM | 2 % (fijo) | Cadencia: 45–110 SPM; ángulo de rampa: 8–10°. |