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Standard workouts

EGYM feature three standardized workouts available to members who are not logged in: Warm up, Only Cardio, and Cool Down.

Standard-Workouts.png

  1. Warm up - A workout to prepare you to exercise.

  2. Only Cardio - A dedicated cardio workout for standalone cardiovascular training. Choose Only Cardio for pure endurance focus.

  3. 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.

Uwaga

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°.