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.
Metrics overview
Training Program | Duration Range | Intensity (% of Watt (max)) | Target RPM | Incline Range | Metric Exceptions & Core Adjustments |
|---|---|---|---|---|---|
Stay Fit | 45–180s | 45%–76% | 70–75 RPM | 2%–6% | Follows all global equipment defaults. |
Build Muscle | 60-210s | 44%–76% | 60–75 RPM | 2%–6% | Follows all global equipment defaults. |
Lose Weight | 60-210s | 42%–76% | 60–75 RPM | 1%–6% | Ramp Angle: Dynamically adjusts between 8–10°. |
Longevity | 45-90s | 40%–90% | 70–85 RPM | 1%–6% | High-effort HIIT intervals alternating with steady phases. |
Get Lean & Strong | 60-180s | 40%–80% | 70–75 RPM | 1%–6% | Stride Height: Scales up to 2–3 during high workloads. |
Performance | 30-180s | 42%–100% | 65–85 RPM | 1%–6% | Stride Height: Scales up to 2–3; true anaerobic peak output. |
Rebuild | 60-180s | 35%–70% | 60–70 RPM | 1%–6% | Cadence: Lowered to 40–110 SPM for deliberate mechanics. |
Metabolic Health | 60-210s | 44%–76% | 60–75 RPM | 2%–6% | Follows all global equipment defaults. |
Boost Immunity | 120s (Fixed) | 20%–45% | 65–70 RPM | 2% (Fixed) | Cadence: 45–110 SPM; Ramp Angle: 8–10°. |