The Bodyweight Coach training system

The Bodyweight Coach Training System is designed to help you meet your individual goals.  

Navigate this page to learn about the following:

  • Coach Focus
  • Individualization
  • Coach Feedback
  • Alternative Exercises
  • 2X2 Feature
  • Hell Weeks
  • Advanced Skills

Coach Focus

When you set up your Coach, you also select your personal Coach Focus: Cardio, Strength, or Cardio & Strength. Based on your Coach Focus and profile (gender, age, Athlete Assessment), the Coach generates your first Training Week.


To personalize your training experience, your Coach chooses from various Workouts, Intervals, Exercises, and Runs. Depending on your current fitness level and your personal goals, Workouts are adjusted and Intervals are designed just for you. In addition, your Coach will give you individual Exercises and Runs.

Coach Feedback

With every training your Coach learns more about you, especially if you give precise and honest feedback after each training. Depending on the the type of training you do, you will be asked to give feedback either about your level of exhaustion or your overall performance. Make sure you take these questions seriously, as they will influence your future trainings.

Alternative exercises

The Coach creates an effective training plan for you, selecting an intensity and order of exercises to progress you towards your goals. If a specific exercise is too hard, you can always switch to the easier alternative version of an exercise. For example, you can do “Sprawls” instead of “Burpees”. To find these alternatives, download the video tutorial for the exercise. After you watch the video, you will see a description of the “Training Alternative” below the video. 

If you are not able to do a Run, just switch to the 2×2 version of your Coach Day.

2x2 Feature

With the 2×2 feature, you can request that your Coach only provides Workouts with exercises that can be completed in a restricted space and without the use of equipment. In order to enable the 2x2 feature, simply tap on the 2x2 icon at the top of your training day. This will exchange your Coach day to an equivalent workout with the same exhaustion level, but excluding runs, equipment, and distance required exercises. You can always switch back to the originally assigned Coach day by clicking the icon again.


For Coach Workouts, switch to the 2×2 version by tapping on the 2×2 icon in the top right corner of the screen. Tap it again to switch back to the normal version of the Workout.


For Coach Workouts, switch to the 2×2 version by tapping on the 2×2 icon below the day at the top of the screen. Tap it again to switch back to the normal version of the Workout.

Hell Weeks

During a Hell Week there is just one goal: Beating your Personal Best. You will be asked to perform seven days of full Workouts. Focus on two things: perform full Workouts in your absolute best form and at maximum speed. Your Coach will know when you’re ready for a Hell Week. Accept the challenge and go all out!

Advanced Skills

The most challenging Freeletics workouts require Advanced Skills. Try to learn these skills as soon as you can. Unlock these skills immediately if you can do five repetitions in a row according to the technique in the video. You can select between six skills: Pullups, Strict HS Pushups, OH Pushups, Toes to bar, Pistol Squat, Muscleup.

To manage your Advanced Skills, follow the steps bellow:

  1. Select the Coach icon with the "C" symbol in your app
  2. Click on the "You" tab next to "Training Plan"
  3. Click on Advanced Skills
  4. Select each skill that you wish to Unlock or Lock

Once a skill is unlocked, your Coach will consider it for future workouts based on your recent performance, Focus, and goals.  

Even if you do not unlock these skills, from time to time, your Coach will challenge you with these exercises as a Drill session in order to see if they can be implemented into your training plan.

However, if you get assigned an exercise that you are not able to do yet or anymore, you should always give the proper feedback so that your following Coach Weeks are adjusted accordingly.

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