Getting to know the Freeletics Gym app: A quick tour In order for you to experience the best possible Freeletics Gym experience, it’s important you understand how to use the app to it’s full potential. Here is a quick tour to get you started with Freeletics Gym. The Freeletics Gym app compromises of four sections: Training, Learn the Movements, The Coach and Your Profile. Each section is represented by an icon at the bottom of the screen. Here is a more in depth description of each section. Training Screen The training screen, symbolized by the barbell icon, contains the 4 types of training that can be performed with Freeletics Gym. Strength Couplets, Workouts, Challenges, and Rowing. · Strength Couplets Strength couplets are designed to help you get stronger and gain muscle. A Strength Couplet consists of a superset of two exercises performed every 3 or 4 minutes. The two exercises are performed immediately one after another. The remaining time is used to rest and recover. Example Strength Couplet Upper Body I Bench Press and Bent Rows 5 sets x 10 repetitions (3 minutes of rest between sets) All repetitions should be completed without assistance. Strength Couplets can be performed with either one or two barbells. The weight includes the bar and the plate weights. The weight of each exercise is added together, this is your strength couplet number. The goal of strength couplets is to perform all repetitions without assistance and over time increase your strength couplet number. · Workouts Workouts are a combination of two or more exercises and are performed as rounds. Only one barbell is required and the same weight is used across all exercises. The barbell conditioning workouts are designed to enhance your work capacity and conditioning. The goal of Workouts is to finish as quickly as possible whilst maintaining proper lifting technique. The Workouts are named after Norse Gods and Titans. Example Workout Heimdall 8 rounds of Push Press 6 reps Bent Over Row 8 reps Bench Press 10 reps · Challenges Challenges consist of time-based exercise challenges. A set number of repetitions are performed as quickly as proper lifting technique will allow. Rest breaks can be taken at anytime, as the repetitions do not have to be completed in one set. Proper lifting technique is extremely important – form should never be sacrificed for speed. Challenges present a great way to test work capacity and allow you to compete against yourself and others. Example Challenge Bench Press 50 reps · Rowing The rowing conditioning workouts utilize high and moderate intensity intervals. Each interval has a predetermined distance and rest period. The goal of Rowing Workouts is to complete the interval distances as quickly as possible. Example Rowing – 500m Intervals 500m x 5 sets (90 seconds of rest between sets) A more comprehensive description of the types of training that Freeletics Gym offers, and an explanation of the scientific principles which underpin the training system is available in the knowledge center. Learn the Movement Screen In this section, represented by the graduate cap, the major barbell exercises are broken down into simple steps and movement patterns. The purpose of this section is to help you acquire the skills needed to perform the exercises with the proper lifting technique. A ‘spot the mistakes’ feature is also included for each exercise. The mistakes are displayed through the use of images and slightly exaggerated to highlight potential form issues so you get a better understanding of what not to do. The Coach Screen This section contains the weekly coaching plans if a coaching subscription has been purchased. The Coach offers individualized training programs that takes your goal, amongst other important personal information, and guides you towards it in the most effective and efficient way. A capital C in a hexagon is the symbol for the Coach screen. Your Profile Screen This screen contains information about your training history, personal bests, training points and the total amount of weight you have lifted (tonnage). This section is represented by a profile icon. · Access to the settings screen is via the “cog” icon in the top right-hand corner of the screen. Coach training focus (goals), number of training days, and other preferences can be adjusted in the settings screen. Some of the topics included in the settings screen are as follows. o Subscription information o Coach Settings - Training Days – Option of 2 to 5 training days. - Goals – Gain Muscle, Lose Weight, Lose Weight and Gain Muscle, Improve General Fitness. - Pull Ups – On/Off. - Dips – On/Off. - Rowing – Include in coach On/Off. o Preferred Measurement - Metric or Imperial. o Help Centre – Information on Freeletics Gym and Frequently Asked Questions. Freeletics Gym is your ally, supporting you in becoming the strongest version of yourself and achieving your goals. Use it to it’s full potential and it will help you to unleash yours.