Training

EVAstream swim programs

EVA Control 3 ProTrainer

With the EVA Control 3 ProTrainer, you have access to three complete swim training programs. Your personal coach to help you improve technique, build strength, speed and endurance.

Different training types

Swim Program Start

A progressive ten session program, beginning with a 17 minute workout and gradually increasing to 47 minutes. This program combines sprint, interval and endurance elements. It is ideal for building overall fitness, while also improving technique and strength.

Swim Program Sprint

A high-intensity sprint program consisting of five workouts, ranging from 12 to 17 minutes. Perfect for developing speed and power or focusing on specific strokes and techniques. You can also use training tools like paddles, fins, pull buoys or kickboards.

Swim Program Endurance

A stamina-focused program of five longer sessions, ranging from 30 to 60 minutes. The workouts are designed to boost your aerobic capacity and are ideal for building lasting endurance.

Personalized training with the EVAstream

The EVAstream transforms your swimming experience by offering fully customisable training sessions, ranging from simple controls to pre-programmed workouts designed for endurance, sprint and interval training. You can also easily create your own workouts to suit your individual preferences.

Challenging swimming workouts
Experience challenging swimming workouts specially tailored to the EVAstream. We have carefully developed a comprehensive training programme suitable for swimmers of all ages and levels. These workouts include interval, sprint and endurance elements, with both duration and intensity gradually increasing.

Adjustable intensity
With the EVAstream, you can easily set your desired swimming intensity. Adjust the flow as a percentage of the device’s maximum capacity. The app automatically remembers your pace and level. Each session is tailored to your progress, so future workouts are perfectly tailored to you.

Time management for your swimming session
Choose the duration of your swimming session, from a short 5-minute session to a full 120-minute workout. The app displays your remaining time and intensity in real time via a progress bar, making it easy to track your performance. You can pause and resume your session at any time.

Enhanced guidance with underwater lighting
Take your training to the next level by synchronising it with EVA’s smart underwater lighting. The lights guide you through your workout and provide visual cues to help you stay focused and motivated.

Visualisation of progress through lighting
The lighting system enhances your session by indicating your progress. The workout begins with red lights, which signal the start. When a third of your session is complete, the lights turn green, and blue indicates the end of the exercise. During programmed rest periods, the lights turn white, giving you clear visual cues for your break and recovery.

Training Structure

The EVAstream swim start training program consists of 10 workouts that gradually increase in both duration and intensity. We recommend following the start program in the intended order. Select an intensity level that allows you to complete the workouts comfortably and increase it gradually as your fitness improves. It is better to begin with a lower intensity and progress steadily, rather than pushing too hard from the start.

The sprint and endurance programs each include 5 targeted workouts. The sprint program is designed for short, high-intensity sessions that focus on power, speed and technique. Ideal for swimmers aiming to develop explosive strength or practice specific strokes. The endurance program features longer sessions that train aerobic capacity and stamina, helping you build a strong base for sustained performance over time.

Each training session follows a consistent structure:

A warming-up at a low pace.
Two or more core segments consisting of one or more repetitions of the same exercise at a medium to high pace.
A cooling-down at a low pace.

Exercise types

Warm-up & cool-down

Used at the start or end of a workout. A single low-intensity exercise performed at a steady, fixed pace.

Steady speed

A single exercise or a series of exercises performed at a consistent, fixed speed.

Progressive speed

A series of exercises performed at a fixed pace, where each repetition or set increases in intensity compared to the previous one.

Speed up

A single exercise or series of exercises in which the pace increases during the exercise. Each repetition follows the same speed pattern.

Speed down

A single exercise or series of exercises in which the pace decreases during the exercise. Each repetition follows the same speed pattern.

Speed up-down

A single exercise or series of exercises where the pace first increases and then returns to the starting speed. Each repetition follows the same speed pattern.

Ready to take your swim training to the next level?

Let’s talk about how the EVAstream can transform your workouts into real results. Contact us and start your journey to stronger, faster and more enjoyable swimming.

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