The Speediance Setting That Will Reset Your Entire Workout (Avoid This)

Don't Touch Customize

I'm going to be blunt with you: don't ever use the Customize option on Speediance. Don't touch it. I'm serious.

Why? Because it'll reset your values across all of your exercises, and it breaks the way the machine remembers your settings.

Here's what happened to me. I went into Customize, changed a weight, turned on eccentric mode differently than normal — and all of a sudden, every exercise I went back to had lost its previous settings. The machine no longer remembered how I liked to train.

The 20 and 13 Formula

Here's what actually works: the stamina mode setup with 20 weight and 13 reps.

This is my standard for every exercise. It's not a one-time thing — the machine remembers it once you've used it. So after your first session, every subsequent workout pre-loads your preferred settings.

Here's how it works:

- **20** = the weight value. This is your 20-rep max, not your 1RM. Big difference.

- **13** = the reps you'll actually do. You're doing 13 reps of a weight you could do 20 times.

This keeps you far from failure while still giving you a real training effect. You're not grinding to failure. You're getting volume and tension without destroying your recovery.

The Handle Startup Trick

One thing most people miss: start your handles 30 seconds before you need them.

If you try to turn them on mid-workout, they might not connect properly. You won't hear the click. The machine won't register them.

I always turn both handles on at the start of my session. Give them time to pair. Then forget about them for the rest of the workout.

Warm-Up Sets Done Right

On warm-up sets, I don't care about form. I care about getting blood flowing and moving on.

When the machine dings at 13 reps, I stop. I don't do extra reps. I don't push it. The warm-up isn't the workout — it's the warm-up.

The weight should be heavy enough to feel, but not so heavy you can't breathe afterward. If you're gasping, it's too heavy for a warm-up. You should be able to talk normally.

That's the power of the 20 and 13 settings. It gives you a warm-up range that's automatically calibrated to your ability.

Why Customize Breaks Things

The Customize option bypasses the machine's intelligence. It lets you input arbitrary weights and rep targets without reference to your actual capabilities.

The problem: when you use Customize, the machine doesn't know where your baselines are anymore. It can't prompt you for progressive overload intelligently. It can't track your PRs properly.

You're essentially flying blind while thinking you're in control.

The Fix

If you've already broken your settings: start over. Pick stamina mode. Set weight to 20. Set reps to 13. Do this for every exercise you care about.

Let the machine learn your patterns again. Within two or three workouts, it'll remember everything.

And then: never touch Customize again.

The Bottom Line

The Speediance is smart. Let it be smart. Use stamina mode. Use the 20 and 13 formula. Let the machine handle the math.

The Customize option exists for a reason — but that reason isn't for everyday training. It's for edge cases you probably won't encounter.

Leave it alone. Train hard. Let the machine do the work.