Your training session is a complete workout which includes different elements providing you with a comprehensive experience from Warmup to Cooldown. The intensity and focus of each workout varies throughout the week, based on your past performance and feedback. You can expect training sessions containing Interval workouts which focus on improving your technique, as well as sessions focused on beating your personal best time (PB). Should you need to adapt your training day, you can use the Adapt session feature.
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It is important to warm up before any kind of exercise in order to avoid injury. The right warm up can significantly boost your performance during your Freeletics trainings. Each training session will include a Dynamic Warmup, designed to prepare you for your workout. The warmup is meant to activate your cardiovascular system, as well as the the interaction between your muscular and nervous system.
God Workouts are a given set of exercises which have to be completed in the exact same order and number as stated. The Coach assigns you either full or partial Workouts which can vary in terms of volume and focus. God Workouts are all about speed and trying to achieve a new PB (Personal Best). Do them as fast as possible, while trying to maintain a good quality of movement.
Partial God Workouts
Your Coach may plan partial Workouts as part of your training. For example, the Coach may give you Amun 2/4. In this case, the standard Amun Workout has 4 rounds, of which the Coach has assigned you 2 rounds to complete. The partial Workouts are very important for your personal progress. Your Coach optimizes the volume of your training to maximize its efficiency. This allows you to perform even faster and to quickly get used to the combination of exercises. Then you’re better prepared for the real challenge – when you have to face a full Workout later on.
Intervals are completely flexible, adaptable trainings, tailored to you by your Coach. They are designed according to your past performances and your goal. There are two types of Interval trainings: Endurance and Conditioning. Each of these is targeted towards a very specific goal. There is no timer in any Interval. Focus even more on performing all the movements with perfect form at the pace that your Coach defines. That way you can improve the quality of your movements, and progress to more difficult exercises. Intervals are results-driven and designed for you to reach your personal goal.
The Active Cooldown is an important part of your complete workout. In your Freeletics training, your cooldown routine includes static stretching designed to re-establish the range of motion of your muscles and joints. Remember to always include a cooldown after any workout as it accelerates the body’s recovery and regeneration processes.