What’re the settings on an arc trainer that best simulate something like a 3 mile easy morning double (7:30 pace at 5000ft above sea level)? the arc trainer at my community center has what looks like incline and intensity for the settings.
What’re the settings on an arc trainer that best simulate something like a 3 mile easy morning double (7:30 pace at 5000ft above sea level)? the arc trainer at my community center has what looks like incline and intensity for the settings.
This is a great question. I've been doing some cross training on the arc trainer and never knew what to put for the settings. I just fiddled with the numbers until I felt something that 'feels' like a workout. I'm sure I'm doing it wrong.
I'm running with a '10' incline and somewhere between 35-45 resistance, depending on feel.
ooo good question because the Arc Trainer is my go-to cross-training choice. I actually find that lower incline is better to mimic running. I'm generally on a 3 incline and then 35-40 resistance, with 50-55 for more "strength intervals". I'd play around with what feels good to you - I find I can get my HR higher on the Arc Trainer than running sometimes!
I think there’s a thread somewhere that said around 6. That’s what I use. I think you want something that gives you the longest stride length. I just pick a resistance that gets me maintain a good cadence around 180 at the target heart rate. I try not to hold anything either but keep my arms at my side sort of like In jogging
Reupping this thread. The Arc Trainer has received more attention as of late given Parker Valby's success and I'm curious how other other runners utilize the machine within their training. I usually keep the settings at 8 incline and between 25-30 resistance for an effort akin to an easy run. However, Elliot Giles (whose seen enormous success supplementing mileage with the arc trainer said in a video on his Instagram that he recommends maxing out the incline for a fuller range of motion, which seems like a lot. Perhaps he means only for workout level efforts? Would love to see more discourse about this subject.