Fundamentals

FUNDAMENTALS YOUR FIRST EXPERIENCE When you start Freeletics, the first big challenge is to complete a whole workout. Watch all tutorials carefully and make sure to perform the exercises correctly. Don’t start too fast. If your body is not used to the intensity, you will have to pace yourself wisely to get through. And even then you might need several attempts. Never mind. Keep trying. It’s very tough at the beginning but don’t even consider giving up. You have it within you and you will adapt quickly. Once you make it through your first workout, the next challenge is to master the star versions of the exercises. We work as fast as possible from the beginning and we never take breaks if we don’t have to. Nevertheless, train smart and work on your technique to get the best results possible and don’t risk injury.

WORKOUTS AND MAX Freeletics contains two types of training: Workouts and MAX. Workouts are a given set of exercises. The exercises have to be completed in the exact same order and number as stated. All workouts are for time. Complete them as fast as possible. Your workout time is the performance measure. At MAX, you will get a certain amount of time to complete as many repetitions of one exercise as possible. Here, your number of repetitions is your performance measure. The combination of these two types of training is ideal for maximum progress. The high intensity allows for impressive results despite significantly reduced workout times. Sessions take only between 5 and 45 min on average and you only need your bodyweight.

PHYSICAL DEVELOPMENT Besides our performances, we also track the development of our bodies. We recommend that you take pictures regularly about every 7-10 days. Without pictures, it will be difficult to track physical progress since your body will only change a tiny bit every day.

WHY IS FREELETICS A SPORT? As a free athlete you are not alone. We are thousands of athletes. We do Freeletics together. We compete against each other. We fire each other up. This is why Freeletics is the most motivating way to live a healthy life. Your goal is to perform every workout as fast as possible. And your workout time is your performance measure. This you can use to compete against other free athletes. Simple. Easy. Effective. Do Freeletics with others! You will become stronger and healthier than ever before.

PB AND STAR Your fastest time of a certain workout and your highest number of repetitions of a certain MAX are called your personal best (PB). Since Freeletics is a sport, PBs play an important role. If you complete a workout or MAX without a single modified repetition, your performance receives a star. Exercise modifications enable athletes of all performance levels to train Freeletics. You will find further information in the exercise video tutorials. Star performances are more effective and therefore always ranked before performances without a star, no matter if they are faster or slower, higher or lower.

WHERE DO YOU TRAIN FREELETICS Parks, sports fields, gyms and the like are well suited. However, you can do most workouts at home as well. For some no equipment is required, for others a pullup bar, a wall or some sort of running track. Also, Freeletics can be trained both alone or in a group.

MAXIMIZE SAFETY AND PERFORMANCE When you start Freeletics, the first big challenge is to complete a whole workout. Make sure to perform the exercises correctly and take your time. Don’t start too fast. If your body is not used to the intensity, you will have to pace yourself wisely to get through. And even then you might need several attempts. Never mind. Keep trying. It’s very tough at the beginning but don’t even consider giving up. You have it within you and you will adapt quickly.

Once you've made it through your first workout, the next challenge is to master the star versions of the exercises. Sure, we work as fast as possible from the beginning. We never take breaks if we don’t have to. Nevertheless, we have to train smart to get the best results possible and we don’t want to risk injury. Therefore, make sure to learn the exercises properly! Watch the tutorials carefully and work on your technique! It’s all about the workout time as soon as you are able to complete a certain workout with *.

GET YOUR COACHES Everybody can do Freeletics with our free workouts and exercises. If you really want to jumpstart with Freeletics, get our 15 weeks workout coach, personalized for you and your goals. Nutrition is also extremely important – our nutrition guide will teach you all the fundamentals to double your progress.

GET THE APP If you are an iOS or Android user, download the Freeletics Training App and connect to athletes around the globe. Give it your all. Every time. Break your PBs as often as you can to ensure progress and never quit. Never.