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.
What are Valby's settings? Anyone know?
When I used them I mostly did some of my "easy run" training on it. I used to set the incline to 8 with 17 resistance, but today I'd set it closer to 10 and 20.
Sadly, most of the gyms in my area have finally removed theirs while upgrading their machines, so I'm left with ascent/incline ellipticals... which work similarly if you max out the incline and keep the resistance low but just high enough that the movement isn't too easy for you.
Still, I'd rather have arc trainers. If I was in a position to own a house right now I would just buy one. The ascent ellipticals are better for recovery type training intensity at the low settings. Once you get their resistance high it's a bit too tough for cross training.
I use the ARC for speed training only. With the 420A model ARC in my condo (small ARC Trainer) I set the height as high as it can go ( about 75% height on a full size ARC Trainer) and do 20 minutes of 30 second wide open sprints (150-180 steps per minute) followed by a 1 minute rest and go again. In 20 minutes, I am done and virtually could not continue and sometimes vomit! It's tough, but I am a former college sprinter now 69 years old. Some football and track college age kids live in my building, and in the off season, do the same as me, except they go one minute fast and one minute off, instead of the 30 seconds that I do. Impressive. One big linebacker told me his 40 yard dash time went from 4.9 to 4.6 after 6 months of ARC sprints. He thinks it promotes getting his foot parallel to the ground and to have his foot strike land directly under his center of gravity.
Different models have different setting options for incline and intensity.
it’s a great question but don’t assume one answer fits all arc trainer models.
I just go by heart rate and whatever feels comfortable then vary the incline
A bigger problem with arc trainer is to simulate how to run a tangent.