At the beginning of your Coach journey, you will come across the Athlete Assessment. It is designed to take the individuality of each athlete into account. The Athlete Assessment enables the Coach to create personalized performance tests and optimally adjust the training units to the individual level of performance.
Even though the name may already suggest it: No one can “fail” here. The Athlete Assessment allows the Coach to personalize the training – taking into account an athlete’s personal goals and physical condition – and to assess the athletic starting point of each athlete. It is a two-stage system: The prioritization of objectives, coupled with the assessment of the fitness level based on physical data and the self-assessment of the athlete, constitutes the first stage. The performance test – also called fitness test – at the end of the assessment, forms the second stage. After thoroughly assessing the results of the Athlete Assessment, the first Coach week is displayed.
Below, we will present to you the background and individual parts of the Athlete Assessment and what you should consider when it comes to doing the assessment.
The prioritization of objectives - to each his own
The prioritization of objectives in the first part of the Athlete Assessment plays an important role, not only for the design of your Coach weeks but also in the selection of exercises for the fitness test. That is how the Coach ensures that every athlete is tested in the areas that are relevant to his/her objectives.
During the assessment, you have the option of choosing from various objectives and prioritizing them in order of importance. For most Free Athletes, in addition to focusing simply on “muscle building” or “fat loss”, other things such as balance may play an important role, thus the choice of multiple objectives.
Your personal information - because everyone is different
In this part, the status quo of the athlete’s condition is determined. For its determination, the athlete first specifies personal data and then gives a subjective assessment of their overall fitness. Together with “hard facts” such as size, weight, gender, and age, the Coach can now calculate the type of exercises, the intensity level, and the number of repetitions that are adequate for the fitness test.
Of course, your data will be kept confidential and will not be visible to other users.
The fitness test - getting down to the nitty-gritty
The fitness test consists of three blocks of various exercises. The objective is to complete a certain number of repetitions of an exercise as cleanly and as quickly as possible. The results will primarily be used for the assessment of the individual fitness level. Your fitness level and other factors will determine your first Coach week.
What do I need to consider before the fitness test?
Before you can start the fitness test itself, you need to follow a few instructions. Two things are of utmost importance: the warm-up and the mastering of the proper technique. The Freeletics Dynamic warm-up is integrated into the fitness test and is an optimal preparation for the forthcoming exertion.
For the individual exercises, you will find not only detailed information on their execution but also common mistakes. You can watch the videos corresponding to the respective exercises as often as you wish and participate directly. Take note of the information on technique and potential mistakes you might make, and complete as many trial repetitions as necessary to master the technique. Start first with slow repetitions. Then focus sequentially on each individual ROM-point. You should not start the test until the motion sequence feels safe and natural to you.
What do I need to consider after the fitness test?
After each round, you will be asked about your subjective perception of the stress level of that round and to assess your own execution of the exercise. Being absolutely honest – with yourself – is extremely important here.
The intensity feedback reflects the perceived effort required for each training unit. The next step is the technique feedback. Here you can specify to what percentage you completed the exercises as shown in the corresponding video. If you failed to complete all repetitions in the correct technique, or if you are not sure whether you did, you should definitely indicate this here. If you think that you are doing everything wrong, you should enter a very low percentage. If you are sure that you have done everything just like in the video, you may give yourself 100% and thus the star.
For the Coach algorithm, the mastery of the technique is one of the most important markers. If you assess yourself incorrectly right at the start, the assigned workouts will be inappropriate for your actual level of fitness. This can be demotivating going forward.
What distinguishes the Athlete Assessment from the old fitness test?
The new fitness test is embedded in the Athlete Assessment, thus allowing comprehensive personalization. From the outset, the athlete gets the feeling of being in the middle of the Coach journey. The first training experience is therefore personalized to the current level of fitness of the athlete. The Exercise principle applies here: you should complete a certain number of repetitions – always assuming proper execution – as quickly as possible.
Your first training
The fitness test is designed to resemble a Coach workout. It therefore counts as the first training session. Warm-up and stretching form the framework. To record your subjective perception of stress, the intensity feedback – an exclusive part of the Coach journey – is displayed after each round. The individual training units also appear in the app and are considered a fully completed workout.
The Exercise principle
The number of repetitions of the exercises in the Athlete Check are deliberately kept low so that the test itself does not take too much time. Instead, more time should be spent on learning the technique. This is new too: Every athlete can do as many trial repetitions as they wish.
Moreover, the new Athlete Assessment allows for more exercise combinations. Less complex exercises from the endurance area, such as Crunches and High Knees, can be part of the fitness test. This will help beginners especially, to get started, and it reduces the risk of technical errors and a resulting high level of stress during the first Coach week.
Due to the low number of repetitions and the degree of difficulty, advanced athletes will have the opportunity to start with the first Coach session directly after the fitness test.
What else do I need to know about the Athlete Assessment?
To absolute beginners, we recommend not to go directly from the fitness test to the first Coach session, but to wait for at least one day to see whether there will be any muscle fatigue. Should this be the case, please wait until it has completely gone. Then begin with your first Coach week. As great as the motivation may be at the beginning: Health issues always have priority. The Coach will be enough of a challenge to you! For an optimal start, prepare yourself mentally for the coming weeks and inform yourself in our Knowledge Center on all topics related to training, nutrition, and motivation.
The Freeletics Athlete Assessment is the best individualized program for assessing your athletic performance, and is the most important step at the beginning of your Coach journey. It will influence your Coach in the short and long term.
Even during a Coach Journey, the Athlete Assessment can be retaken. You will still advance into the next week and will not be set back to week 1. All previously completed trainings and PBs will also still remain intact. Since Coach weeks do not necessarily coincide with temporal weeks, no week from your coach subscription is lost when you repeat the Athlete Assessment within a Coach period.
Nevertheless, the longer a Coach Journey takes, the more the time and number influences the algorithm of the Coach, with the aim to keep you continuously challenged. The Athlete Assessment should therefore only be repeated after a longer break, for example after an illness or injury, so the Coach can adapt to the current situation of the Athlete.