EVA EVAstream User manual

User Manual EVAstream with DMX controller Advanced V21.1
User Manual
EVAstream Training Program
with Advanced DMX controller
EVA Tech B.V.
De Velde 1
8064 PH Zwartsluis
Nederland
www.evastream.nl

User Manual EVAstream with DMX controller V21.1
2
Congratulations on your EVAstream purchase!
We’re sure that you’ll truly enjoy this fantastic swimming machine. Thanks to the pre-
programmed workout programs, you can look forward to a great experience. In this manual
you’ll find information about the structure of the training programs and the operation of the
advanced DMX controller.
We have put together a training program that will challenge swimmers of all ages and levels
and provide a lot of fun. Follow the program at your own level and within weeks you’ll
improve not only your fitness, but also your muscle power and speed. In addition to the
basic program there are a number of endurance workouts and sprint workouts available, to
keep you challenged.
Swimming is a healthy sport for the whole body, and doing this regularly trains all the muscle
groups and strengthens your entire body. Swimming is also good for your mental health. The
silence in the water and repetitive swim movements, combined with the synchronized
coloured EVA underwater lights, will help you to stay in the moment. Swimming in the
EVAstream is almost meditative; relaxation through exertion!
Always use the included swim cap while
swimming in the EVAstream! And don’t
forget to return the information card
included in the product box. As soon as
we receive your completed card, we’ll
send you the free(!) welcome package
that includes an EVAstream swimming
bag, a luxury towel, and Arena Python
swimming goggles. Ready to go?
Team EVA

User Manual EVAstream with DMX controller V21.1
3
Contents
1 Safety.............................................................................................................................................. 3
2 How EVAstream workouts are structured ...................................................................................... 4
3 Experience an EVAstream workout with underwater lighting ....................................................... 6
4 Explanation of the workout components ....................................................................................... 7
5 Operating the DMX controller ........................................................................................................ 9
6 Basic Training Program Schedule ................................................................................................. 11
7 Progress of the Basic Training Program ........................................................................................ 14
8 Sprint Workout Schedule .............................................................................................................. 15
9 Endurance Workout Schedule ...................................................................................................... 17
1. Safety
ATTENTION! EVAstream is a powerful machine. The machine contains, among other things, a
powerful motor with a rotating screw. As with any machine, always consider your safety and the
safety of other users when using it. Carefully follow the included instructions for safe operation of
the EVAstream. Failure to comply or inadequate compliance with these important instructions can
result in serious injury or property damage. We do not accept any claim under
warranty and/or liability for material and/or immaterial damage as a result of
failure to comply with these instructions regarding installation, assembly, and use.
Despite the hair safety measures applied, wearing a swim cap is mandatory for
every EVAstream user. Wearing a swim cap not only enhances safety and the
swimming experience, but also prevents early filter clogging.

User Manual EVAstream with DMX controller V21.1
4
2. How EVAstream workouts are structured
The advanced DMX controller has pre-programmed swim training programs:
 90 second Swim Test programs to determine your current speed level.
 A basic training program consisting of 10 workouts with alternating interval, sprint, and
endurance exercises. The workouts increase in intensity and duration (15-45 minutes).
 A sprint program with 5 sprint workouts (10-15 minutes).
 An endurance program with 5 endurance workouts (30-60 minutes)
 Infinity Swim. If you select this workout, you can swim endlessly in the EVAstream. Adjust the
intensity of the EVAstream to your speed level (see page 10 for instructions).
These workouts have been designed by experienced swimmers in collaboration with professional
swimming trainers. The workouts are aimed at building fitness and muscle power and improving
speed and endurance.
Start with the Swim Test
We recommend that you start with the basic training program. Before starting with the first workout,
however, you first determine your current speed level using the Swim Test programs. During this test
program, you swim for 90 seconds at a constant speed. The program that you can manage for 90
seconds, corresponds to the speed level that you should choose for the workouts.
For example: you are an experienced swimmer and you choose Swim Test 70%. You will then swim
for 90 seconds at 70% of the EVAstream’s maximum speed. Are you able to maintain this speed, but
you are out of breath after the test? Then this is your current speed level. Afterwards, when you
select a workout, you set the “intensity” to 70%. The workout automatically adjusts to your speed
level (further explanation about the selection of workouts, and setting the DMX controller follows
later in this document).

User Manual EVAstream with DMX controller V21.1
5
Follow the Basic Training Program
The basic training program consists of 10 workouts which run from 15 to 45 minutes. The workouts
include interval, sprint, and endurance elements. By following this program, you’ll improve your
fitness responsibly.
We recommend swimming each workout 3 times before proceeding to the next workout, with 1 to 3
days of rest between workouts. After about 10 weeks you will have completed the program.
Vary and challenge yourself even more
After the basic training program, you can move on to the specific endurance and sprint training
programs. Or, you can increase the intensity level and repeat the training program at a higher
intensity level. Personalize the workouts to suit your needs. Vary your swim strokes, perform
technique exercises or use training equipment such as kickboards, pullbuoys, hand paddles, fins or
snorkels. Get the most out of the training programs and keep challenging yourself!

User Manual EVAstream with DMX controller V21.1
6
3. Experience an EVAstream workout with underwater lighting
EVA Opticʼs LED underwater lighting enhances your workout experience in a unique way. The lighting
is completely synchronized with the exercises and offers the swimmer a fantastic source of
orientation and motivation during a workout. The RGBW-coloured lights indicate when a rest break
ends, how far along you are with a given exercise, and how many repetitions you still have to go. Are
you curious about experiencing an EVAstream workout with EVA’s multi-coloured underwater
lighting? Here is a preview of what to expect!
“You select a workout at your own level. The underwater lights turn white, you now have one minute
to take your starting position. You are in the water about 2.5 meters from the machine and you’re
ready to go.
The underwater lighting flashes. The machine activates and you start swimming at a relaxed pace – a
nice warm-up. After a short break, the real workout begins. The lamps turn red and the machine turns
on. You start with an endurance exercise at medium speed. You swim against the current. The current
is stable and strong, without splashes. It feels as if you were swimming in a 25-meter pool.
The underwater lighting guides you through the workout. Every exercise, whether it be a sprint or
endurance exercise, is made up of 3 sections; you start the exercise with a red lighting, after you’ve
completed one third of the program, the lights turns green, and you end with blue lights. The
changing colours provide orientation within the exercise, and it motivates you, as well.
Are the lights blue? Then you know that you’re almost done, you take it up a notch! Breaks are also
built into each exercise. The lights then turn white, the EVAstream is switched off, and you can catch
your breath. A few seconds before the start of the next exercise, the lights flash briefly. The number of
flashes indicates how many repetitions of this exercise will follow.
After an endurance exercise at a fixed pace, a progressive speed exercise, and a series of sprints,
there is a cool down. The workout is now complete. Next time continue with the program’s second
workout. This way you keep challenging yourself! *
* In the above example, we have assumed use of the EVAstream in combination with the DMX EVO Controller and EVA RX
Smart multi-coloured underwater lights.

User Manual EVAstream with DMX controller V21.1
7
4. Explanation of the workout components
Each workout has a fixed structure: a warm up, one to three core exercises, and a cool down. A core
exercise is a set of repetitions of a particular exercise. The goal of a core exercise is, for example, to
build fitness, practice technique, or improve speed.
Intensity zones
The speed of workouts differs. We have divided these speeds into intensity zones:
I1: Warm up, cool down and recovery (50-60% of your maximum power)
I2: Slow endurance pace that you can maintain for a long time (60-70%)
I3: Endurance pace to build fitness and stamina (70-80%)
I4: Intensive pace, difficult to maintain, approaching muscle strain (acidification) (80-90%)
I5: Sprint (90-100%)
In the workout schedules you can see precisely in which intensity zone you will perform each
exercise.
Underwater lighting colours and flashes
Breaks: White light
Flashes: Indicates the end of a break. The number of flashes indicates the remaining
number of repetitions of an exercise.
Repetition/exercise: Each repetition consists of: 1/3 of its duration in red light, then 1/3 in green
light, and 1/3 in blue light.

User Manual EVAstream with DMX controller V21.1
8
Core exercises and repetitions
The main components of a workout are known as core exercises. Each workout has 1, 2, or 3 core
exercises. A core exercise is a set of repetitions of an exercise. The structure of repetitions within a
core exercise varies. The workout schedules indicate which type of core exercise you will swim during
each workout.
Steady
You perform each repetition within the core exercise at the same fixed speed. For example: 5x 1
minute at a fixed speed in zone I3 with 30 seconds rest after each repetition.
Up/down
Each repetition of the core is performed at a different pace. The speed of the repetition run from low
to high and back to low. For instance, 6x 2 minutes swimming in zone I2-I3-I2 with a 30 second break.
You swim the first two repetitions in zone I2, the next two repetitions in I3, and the last two
repetitions again in I2.
Progressive
After each repetition (or after each 2 repetitions) within the core, the pace increases. For instance: 3x
3 minutes swimming with a 30 second break after each repetition. You swim the first repetition in
zone I2 and after the 30-second break you swim the next repetition in I3, and the last repetition in I4.
Curved Repetition
Every repetition within the core exercise is the same. However, the pace within the repetition varies
from low to high, and then back to low, like a curve. For instance, 4x 2 minutes curved in zone I3-I4-I3
means that you start each repetition in zone I3; within the repetition, the EVAstream increases to
zone I4 and then at the end of the repetition it decreases the pace again. After a 30-second break,
you continue with the next, identical repetition.
Inclined Repetition
Every repetition within the core is the same. However, the pace is increased within the repetition. For
example: 8x 45 seconds inclined I4-I5 means that you start each repetition low in zone I4; within the
repetition the EVA stream accelerates to the top of zone I4, and then to zone I5. After the 30-second
break, you continue with the next, identical repetition.

User Manual EVAstream with DMX controller V21.1
9
5. Operating the DMX controller
Step 1: Swim Test
Before you start the training program, you first do a Swim Test. This is how you determine your
current speed level. Experienced swimmers, for instance, can start with “Swim Test 80%”, and less
experienced swimmers with “Swim Test 50%”. The Swim Test that you can just manage to endure
determines your speed level. It may be necessary to do the Swim Test at different levels to
determine your optimum speed level. This is only done once, so take your time and make sure you
find the correct level. It is an important step prior to starting with the real workouts.
1. Switch on the DMX controller by pressing the “On / Off” button. The button lights up green.
2. Press the “Training Overview” button. On the screen you will see an overview of the available
workouts. Use the “Up” and “Down” buttons to select the Swim Test that you think fits your level.
3. Press the “Confirm” button.
4. The underwater lighting turns on. You now have 1 minute to get into the water, and get ready for
the test.
5. After completing the test, you may need to run the test again at a higher or lower level. Then
perform steps 2-4 again.

User Manual EVAstream with DMX controller V21.1
10
Step 2: Start the first training
Did you complete the Swim Test? After determining your level with the Swim Test, you can start the
first basic workout program at your own level. You can do this as follows:
1. Switch on the DMX controller by pressing the “On / Off” button. The button lights up green.
2. Press the “Training Overview” button. On the screen you will see an overview of the available
workouts. Use the “Up” and “Down” buttons and choose “Workout 1 15m” (or a next workout
when you are ready).
3. Press the “Confirm” button. The underwater lighting switches on. You now have 1 minute to
make the remaining selections and get into the water, ready for your first workout.
4. Now click on the “Intensity” button. The display shows a percentage.
5. Use the “Up” and “Down” buttons to select the speed percentage that resulted from your Swim
Test. Press “Confirm”
6. You can also extend or shorten the entire workout. The swimming exercises as well as the breaks
will be proportionally extended or shortened. Would you like to extend or shorten the duration
of a workout? To do this, use the “Duration” followed by the “Up” or “Down” buttons. Then
press “Confirm” to save your selection. Attention: the duration of a workout is shortened with
the “Up” button and extended with “Down” button. For instance:
To shorten a 20-minute workout to 15 minutes (-25%): Set “Duration” to 125%.
To extend a 30-minute workout to 40 minutes (+33%): Set “Duration” to 66%.
(With a percentage below 100, you are slowing down
the duration of a workout, as it were, resulting in a
lengthier workout. With a percentage above 100, you
are speeding up the duration of workout, resulting in a
shorter workout. )
7. Now get into the water to start your workout. Enjoy!

User Manual EVAstream with DMX controller V21.1
11
6. Basic Training Program Schedule
We recommend that you perform the training program in the correct order so that every workout is
done 3 times before proceeding to the next one. Ensure at least 1 but no more than 3 days of rest
between workouts. Every workout starts with a 60-second break. This gives you some time to get
into the water and get ready for your workout.
Training 1: 15min.
Type of workout: leisurely-paced interval
Training 2: 15min.
Type of workout: high-paced interval
Training 3: 15min.
Type of workout: Endurance workout
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
6x
1
minute
Progressive
I2
-
I3
20s
Core exercise 2
1x
3
minutes
Steady
I2
30s
Cool down
-
2
.
5
minutes
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
1x
3
minutes
Inclined
Rep.
I3
30s
Core exercise 2
6x
1
minute
Steady
I4
20s
Cool down
-
2
.
5
minutes
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
1x
4
minutes
Inclined
Rep.
I2
-
I4
30s
Core exercise 2
1x
5
minutes
Steady
I3
30s
Cool down
-
2
.
5
minutes
Steady
I1
-

User Manual EVAstream with DMX controller V21.1
12
Training 4: 15min.
Type of workout: Sprint workout
Training 5: 20min.
Type of workout: Endurance workout
Training 6: 22min.
Type of workout: high-paced interval
Training 7: 25min.
Type of workout: leisurely-paced interval
No. of repetitions
Repetition
duration
Type of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
6x
30
seconds
Up/Down
I5
20s
Core exercise 2
4x
45
seconds
Progressive
I3
-
I5
30s
Cool down
-
2
.
5
minutes
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
3x
3
minutes
Inclined
Rep.
I2
-
I4
30s
Core exercise 2
1x
5
minutes
Steady
I3
30s
Cool down
-
2
.
5
minutes
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
1x
4
minutes
Steady
I3
30s
Core exercise 2
4x
1.5
minutes
Curved Rep.
I3
30s
Cool down
-
2
.
5
minutes
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
1x
9
minutes
Inclined
Rep.
I2
-
I3
60s
Core exercise 2
8x
1
minute
Progressive
I2
-
I4
30s
Cool down
-
2
.
5
minutes
Steady
I1
-

User Manual EVAstream with DMX controller V21.1
13
Training 8: 30min.
Type of workout: high-paced interval
Training 9: 30min.
Type of workout: Sprint/Interval workout
Training 10: 45min.
Type of workout: Sprint/Interval workout
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
3x
5
minutes
Incline
d
Rep.
I3
30s
Core exercise 2
5x
1.5
minutes
Progressive
I3
-
I4
30s
Cool down
-
2
.
5
minutes
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
6x
1
minute
Progressive
I2
-
I3
20s
Core exercise 2
6x
45
seconds
Inclined
Rep.
I4
15s
Core exercise
3
6x
1.5
minutes
Steady
I2
30s
Cool down
-
2.5
minutes
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
1
x
12
minutes
Steady
I2
3
0s
Core
exercise 2
6x
1.5
minutes
Curved
Rep.
I
3
-
I
4
30
s
Core
exercise
3
3
x
5
minutes
Inclined
Rep.
I
3
30s
Cool down
-
2.5
minutes
Steady
I1
-

User Manual EVAstream with DMX controller V21.1
14
7. Progress of the Basic Training Program
Use the checklist below to keep track of your progress within the program:
1
st
sessi
on
2
nd
sessi
on
3
rd
sessi
on
Workout
1
Workout
2
Workout
3
Workout
4
Workout
5
Workout
6
Workout
7
Workout
8
Workout
9
Workout
10
Notes:

User Manual EVAstream with DMX controller V21.1
15
8. Sprint Workout Schedule
In addition to the Basic Training program we have set up 5 short sprint workouts. These specific
workouts allow you to get started with improving your speed. Every workout starts with 60 seconds
of rest. This gives you time to get into the water and get ready for your workout.
Sprint 1: 10min.
Sprint 2: 10min.
Sprint 3: 15min.
Sprint 4: 10min.
No. of repetitions
Repetition
duration
Type of core exercise
Zone
Break
Warm up
-
1.5
minutes
Steady
I1
30s
Core exercise 1
10
x
30
seconds
Progressive
I
4
-
I5
20s
Cool down
-
1
minute
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
1.5
minutes
Steady
I1
30s
Core exercise 1
6x
45
seconds
Steady
I5
30s
Cool down
-
1
minute
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
1.5
minutes
Steady
I1
30s
Core
exercise 1
5
x
1
minute
Inclined
Rep.
I4
-
I5
30s
Core exercise 2
6
x
30
seconds
Steady
I
5
15
s
Cool down
-
1
minute
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
1.5
minutes
Steady
I1
30s
Core exercise 1
8x
1
minute
Inclined
Rep.
I3
-
I5
30s
Cool down
-
1
minute
Steady
I1
-

User Manual EVAstream with DMX controller V21.1
16
Sprint 5: 15min.
Notes:
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
1.5
minutes
Steady
I1
30s
Core exercise 1
10x
30
seconds
Steady
I5
30s
Core exercise 2
3x
45
seconds
Inclined
Rep.
I5
30s
Cool down
-
1
minute
Steady
I1
-

User Manual EVAstream with DMX controller V21.1
17
9. Endurance Workout Schedule
In addition to the Basic Training program we have set up 5 longer endurance workouts. With these
you can improve your endurance and fitness. Every workout starts with 60 seconds of rest. This gives
you time to get into the water and get ready for the workout.
Endurance 1: 30min.
Endurance 2: 45min.
Endurance 3: 45min.
No. of repetitions
Repetition duration
Type
of core exercise
Zone
Break
Warm up
-
2
minutes
Steady
I1
30s
Core exercise 1
3
x
8
minutes
Steady
I
2
6
0s
Cool down
-
2
minutes
Steady
I1
-
No. of repetitions
Repetition
duration
Type of core exercise
Zone
Break
Warm up
-
2 minutes
Steady
I1
30s
Core exercise 1
5x
5 minutes
Inclined
Rep.
I3
60s
Core exercise 2
1x
10 minutes
Steady
I3
60s
Cool down
-
2 minutes
Steady
I1
-
No. of
repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
2 minutes
Steady
I1
30s
Core exercise 1
4x
3 minutes
Progressive
I3
-
I4
60s
Core exercise 2
4x
5 minutes
Inclined
Rep.
I2
-
I4
60s
Cool down
-
2 minutes
Steady
I1
-

User Manual EVAstream with DMX controller V21.1
18
Endurance 4: 60min.
Endurance 5: 60min.
Notes:
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
3 minutes
Steady
I1
30s
Core exercise 1
6x
3 minutes
Steady
I3/I4
30s
Core exercise 2
2x
10 minutes
Inclined
Rep.
I2
-
I4
60s
Core exercise
3
3x
3
minutes
Steady
I3
30s
Cool down
-
3 minutes
Steady
I1
-
No. of repetitions
Repetition duration
Type of core exercise
Zone
Break
Warm up
-
3 minutes
Steady
I1
30s
Core exercise 1
2x
15 minutes
Curved Rep.
I3
60s
Core
exercise 2
4x
5 minutes
Steady
I3
30s
Cool down
-
3 minutes
Steady
I1
-