Advanced Training Modes

Advanced Settings are designed to maximize your training.

For both strength and cardio exercises (cardio pertains to XS1 only), you can choose from these advanced options to focus your exercises on a certain aspect or “style” of training based on your own personal fitness goals and the best way to achieve them.

For pre-configured exercises, access the training modes by selecting Advanced Settings in your workout, located near the lower right side of the active workout screen. For freestyle exercises, access the training modes when you set up your movement.

You can change the training mode within an exercise by unloading the weight and selecting Advanced Settings, located near the lower right side of the active workout screen.

NOTE: Unloading will end the set. Ensure Advanced Settings have been adjusted prior to loading an exercise.

A Note About Concentric Phase and Eccentric Phase:

A rep has two different phases: the Concentric phase and the Eccentric phase. The Concentric Phase is when you pull the cables out against the resistance of the device or, in traditional weight lifting, raise the weight. The Eccentric Phase is when you release the cables back into the device, or in traditional weight lifting, lower the weight. The concentric weight will apply during the concentric phase of your motion. The eccentric weight will apply during the eccentric phase of your motion. If you stop moving during the exercise, the system will default to the concentric phase and will only return to the eccentric phase if you start an eccentric motion.

ADVANCED SETTINGS | STRENGTH

BURNOUT	The load will increase or decrease with each consecutive rep in a set, depending on your selection. Increase: Set an additional load amount to be added incrementally after each rep. Decrease: Set a load amount to be subtracted incrementally after each rep. This training method is designed to increase your overall muscle hypertrophy, including size, stamina, and motor unit recruitment.
CHAINS	The load will increase or decrease throughout the range of motion, depending on your selection Regular: The load will increase throughout the concentric phase and decrease throughout the eccentric phase, with the full chain weight applied at the “top” of your range of motion. This training method is designed to increase your explosive power. Inverted: The load will decrease throughout the concentric phase and increase throughout the eccentric phase, with the full chain weight applied at the “bottom” of your range of motion. This training method is designed to maximize your force output during the onset of each concentric phase.
OVERLOAD	[XS1] The load will increase and decrease in an alternating fashion during each phase of a rep, determined by setting an independent concentric load and eccentric load. [XP1] The load will increase during the selected phase of each rep by setting the percent overload. Eccentric Overload: Because you can resist a greater force than you can generate, setting heavier eccentric weight is an effective strength building method. This training method is designed to stimulate greater muscle growth, improve joint stability, and decrease risk of injury. Concentric Overload: Setting heavier concentric weight allows you to conserve more energy during the eccentric motion so you can generate more concentric force. This training method is designed to maximize load capacity and power output.
ADAPTIVE	The load will increase with each rep until your motion indicates a struggle, gauged by the target average concentric speed you set. The goal is to perform each rep with a smooth and consistent speed in order to find your “Optimal Load,” which is the amount that you can complete 10 reps of with moderate effort. Set the target average concentric speed based on the specific exercise movement, for example ones that are more explosive should have higher target speeds. This training method is designed to determine your optimal load based on your concentric phase velocity.
REACTIVE	The load will increase or decrease based on the previous rep’s average concentric velocity in order to help you maintain a consistent target speed. This training method is designed to maximize the concentric load you can move with a certain velocity.
PERTURBATION	The load will experience randomized impulses acting on the cables each rep, which disrupt the balance and force you to adjust for stability. This training method is designed to improve reactive balance control, core activation, antagonist muscle coactivation, and overall muscular stability.
VIRTUAL SPOTTER	The load will gradually or instantly decrease when a struggle is detected, based on the mode selected: Gradual Return, Gradual Reduce, Instant. Gradual Return: The load will gradually decrease when assistance is needed to complete the concentric phase of a rep and will then Return to the full amount once the rep is complete. Gradual Reduce: The load will gradually decrease when assistance is needed to complete the concentric phase of a rep and will then remain at the Reduced amount for the next rep. Instant: The resistance will be unloaded completely when you are unable to complete the concentric phase of the rep. This training method is designed to maximize your load capacity by allowing you to safely attempt heavier loads and/or more reps during a lift than you’d typically be capable of.
OXEAIR	The load is applied before each jump and remains in place until you become airborne, at which point it is unloaded for you to land safely with just your body weight. This training method is designed to help improve your explosive jump power and increase your vertical. *Pertains to XP1 device only
OXEWHEEL	Modeled after Flywheel Training, which generates resistance from the momentum of a spinning wheel rather than the force of gravity like traditional weightlifting, OxeWheel enables more control over the eccentric resistance based on the concentric force applied. Apply more force during the concentric phase to generate more virtual momentum, which will then be inversely applied during the eccentric phase for you to resist. The concentric resistance is based on the wheel size you select and the eccentric resistance is capped at the load you set. The first rep is a calibration rep. This training method is designed to allow eccentric overload and variable resistance, both of which are effective in stimulating muscle hypertrophy. To get the most out of this training mode, set the load as high as you can safely lift. *Pertains to XP1 device only
TEMPO	Use the tempo lights as a guide to match the velocity of your movement during each rep. This training method is designed to help improve technique and time under tension. *Pertains to XP1 device only
BALANCE	The force plate will measure weight distribution when conducting lifts and will display a balance meter on the screen to provide real-time visual feedback of any asymmetries in your balance. *Pertains to XS1 device only

ADVANCED SETTINGS | CARDIO (XS1 only)

STEADYSTATE	The default mode for cardio training based on the selected resistance.
DURATION	Set a target duration for your exercise and the resistance will automatically unload when that time has elapsed, ending your exercise.
DISTANCE	Set a target distance for your exercise and the resistance will automatically unload when that span has been reached, ending your exercise.
HILLS	The resistance will gradually increase from the base resistance (bottom of the hill) to the peak resistance (top of the hill) over the course of your working interval and then reset back to the base resistance as soon as you reach the peak.
INTERVAL	The resistance will alternate between the working resistance and the base resistance based on the interval duration you set. BEGINNER (1:2) The duration of the working resistance will be half the duration of the base resistance. INTERMEDIATE (1:1) The duration of the working resistance will be equal to the duration of the base resistance. ADVANCED (2:1) The duration of the working resistance will be double the duration of the base resistance.

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