The Freeletics Coach wants you to become your best version. To do this, he first needs to understand you as an athlete and how you react, progress and your personal profile. Only then can he fully adapt and improve your 100% personalized training plan. Wondering how your Coach can get to know you through an app? That’s where your feedback comes in. Here’s what your Coach needs to know and why. #CoachNeedsToKnow
Correct workout times
Time is one of the most important pieces of data the Coach takes into account. The time it takes you to complete a workout is an indicator of your fitness level. By comparing the times of millions of other athletes, your Coach is able to tailor intervals, workouts and number of repetitions based on your performance, abilities and fitness goal. So be honest. Cheating and logging wrong workout times will not make you a better athlete and is actually more likely to harm your progress and hinder your results more than anything. Remember, your Coach is always analyzing your performance. Always. That’s why all workout times are taken into consideration – not just those assigned in your personalized training plan.
Be it straight after a God workout, an exercise or an interval, your Coach will continuously ask for feedback on your technique. It’s up to you to assess your own technique by choosing from different options on a slider, ranging from poor to excellent. If you have successfully completed every exercise with perfect technique, your Coach will reward your performance with a star. Why is this feedback feature so important? The star indicates that you are progressing, and gives your Coach the go-ahead to assign you more challenging exercises and workouts in future training weeks.
Weight and BMI
In combination with logged workout times, the Coach needs to know your weight and BMI so he can classify your personal fitness level. Since training can cause your weight to fluctuate – e.g. go down when you burn fat, and up if you gain muscle – it’s important you update this on a regular basis. This ensures your training intensity is suited to your athlete profile and doesn’t put your health in any danger. Keep in mind: Your weight can only be updated in the user profile settings via your web browser – not in the app.
The limitations function is designed only to be used in the case of “delayed onset muscle soreness” (DOMS). If you are suffering from an injury, we strongly recommend you do not use the limitations function but instead contact your doctor. To be on the safe side, you can read more about DOMS and the use of limitations here.
Age and gender
What you probably don’t realize is that when it comes to creating your training plan, it’s not just workouts and exercises that are carefully planned and scheduled, but also rest periods. Since rest and recovery is a substantial factor contributing to your progress and performance, the Coach takes into account different required recovery times for different age groups. And not just rest periods, but also capabilities can differ depending on your age and gender. That’s why your Coach week can seem different when you compare it with other users. This is not meant to be discriminating, but rather addresses the different capabilities that come along with age and gender, and is aimed at adapting to your strengths and weaknesses – not anyone else’s.
Recently unlocked a new skill? Then let’s use it! Be it pullups, pistols or even muscle-ups, your training schedule will adapt to this and your Coach will provide you with a new challenge or more workouts which include your new mastered exercise. You can unlock new skills in your Coach section.
Keep in mind that especially your logged workout times, technique feedback, your weight as well as possible limitations have the biggest impact on your Coach weeks. Always be honest and remember, the only person you are cheating is yourself. To help you progress in a way that’s just right for you, the Coach needs to know where you are, where you want to go and how to get you there. There is no failure. Only feedback.