Workout plans for your AsVIVA device
Free as a PDF, no registration required – tailored to your model
Every plan is tailored to a specific device – featuring the speed, watt, and resistance values that your model can actually deliver.
Three sessions per week, eight weeks of buildup. Choose the plan for your device.
Treadmill workout plan
Walking, intervals, and incline
8 weeks from brisk walking to continuous running. With speed and incline values for every AsVIVA treadmill.
Rowing machine workout plan
Technique, foundation, and intervals
The leg drive provides 60% of the power – which is why technique comes first, not speed.
Cross trainer workout plan
joint-friendly endurance
No impact, longer sessions possible. Includes reverse training for glutes and hamstrings.
Ergometer workout plan
watt-controlled and predictable
The only cardio equipment that maintains a specific performance output. Progress in numbers instead of feel.
Speedbike workout plan
Indoor Cycling with standing climbs
Seated, climbs, sprints – the variety is what matters. Includes notes on fixed gear.
Air Bike workout plan
short, intense workouts
Air resistance without an upper limit. Six weeks with significantly shorter exertion phases than the other plans.
Recumbent ergometer workout plan
easy on the back, step-through design
For getting back into training, after a break, or for back problems. Watt-controlled.
New to training?
The beginner plan is device-independent and gets you moving in the first few weeks – full body and cardio, no prior experience needed. You will receive it as a gift when you sign up for the newsletter.
The training plans are for general information purposes only and do not replace medical advice. If in doubt, please seek medical advice before starting training – especially in case of pre-existing conditions, injuries, or a long break from training.
