Hi Idil, have done replacements where possible, in case I want to replace where there’s no option , I just it with the right no of reps that are doable
Dear Team,
Many thanks for the new Journey! I started it 10 days ago and it became instantly my new favorite. 
I really appreciate the added functionality and the added flexibility!
One question though: what is the rationale behind reducing the time and amount of different sets in the warm-up and cool-down phase in comparison to other journeys?
They were quite short already (at least to my taste). And I already was adding sets often as I didn‘t feel warm or prepared enough or not all areas engaged in the main session were addressed in the cool-down. Now for me this becomes mandatory or a general rule.
I currently add stuff out of memory from other journeys. Yet it would be great if it would it be possible to choose the amount of pre and post work - at least to select the same amount as before in other journeys.
Many thanks in advance!
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I also love the new Journey. Thanks to the whole FL crew for the great support and service.
I would love to be able to adjust warmup / cooldown to be a little longer and/or longer!
Do you mean journeys? That other journeys have longer warm ups and cool downs?
Yes, indeed. My wording was misleading. I corrected my previous post accordingly. Many thanks!
Will the ultimate strength include sprints in the strength workouts?
You will get runs, it’s up to you to use this time as you like.
Does it only include runs as separate workouts ? I am currently doing natural tone, and today my workout was mostly strength intervals but included 2x200m sprints at the end. Does ultimate strength includes similar workouts?
Hi @Friedrich.N, the new journey is awesome indeed!
I think for the new warmup structure, having to do reps in 30 seconds actually bring up the intensity.
I was always taking the warmup casually and was just following reps. Now I know I only have 30 sec on this exercise so I kick up the intensity for each movements.
Good to see different perspective! 
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Hi everybody, 40 of 42 units of U.S. are done and dusted… just wonder if there is no hell week at all quite unusual… however, it’s been real fun and improvement… will go for it again… now , that I’ve got my pullup bar highly fixed in a door frame, even Hard Core could be possible again, however thfn I’ll definitely to replace movements as mh shoulder is still not sble to cope with Burpees a.o…
Clap clap for the new Journey…
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Hi Tom,
This is the Warm-Up and Cool-Down of today’s 47min set:
Sorry, but with this I am neither warm nor stretched/cooled by any means (even if I try hard in the 30 sec ;-).
Of course this may only be my personal view on this. But I wonder if a choice to do more again would also be appreciated by other users as well.
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Hello everyone,
I currently doing this journey and it has a lot of strong points. But I agree with the previous comments that the warm ups and stretches seem too little for the workouts.
Can you guys at Freeletics give us some clues on the reasoning behind this change? Was it science based? Was it user pressure?
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Hello,
Could someone from Freeletics give us some clues on this matter?
Hey @tiagodovale 
It’s a range of reasons 
So, just to summarise the new warm-ups for Ultimate Strength 
- We added more mobility-focused exercises: These help prep your muscles and joints more effectively for strength training.
- Kept some cardio in the mix: Each warmup still includes 1–2 cardio moves to get your heart rate up and blood flowing.
- Switched to time-based exercises: This allows you to control your own pace and intensity.
Feedback definitely helped us define these changes; lots of users were telling us that Coach Session warm-ups were feeling like workouts by themselves 
So, by shifting to mobility work and timed exercises, we aimed for a smoother, more manageable start to each session.
We’ve already implemented some changes to these warm-ups based on new feedback. These are rolling out soon and include:
- Slightly longer warmups
- Removal of the 2-round format
But the focus on mobility and time-based structure is going to remain firmly in place
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Hello Ben,
Thank you so much for the info!
I love Freeletics and, though I’m not one of the oldest users, I’ve been using it non-stop for the last 3 years and I’m very happy with how it works and with its results.
Some of the things on your reply left me a bit worried though…
It seems like the Freeletics team decided to shorten the length/intensity of the warm-ups and stretches not because there was a science-based foundation that indicated that that would be the best (or at least enough) for the athlete, but only because “people wanted it”.
I also understand that the tweaks you’re planning are also not because it’s the best approach for proper warm-up and injury-free exercising, but because people are asking to. This breaks my heart.
_
I want Freeletics to provide a science-based routine that is the best one possible (with the information that it can gather) for my body needs and for my physical progress.
If Freeletics becomes a different thing, providing not what is best but “what people want”, it serves no purpose… (If we take it to the extreme, one can do what he wants without any app.)
(You can cater to those users that want shorter than ideal warmups and stretches by giving them that option, but it’s not ok to make all the user base do something that is not the ideal.)
_
Freeletics needs to clarify (for its user base but also for itself) what it wants to be: a science-based, as best as possible, exercise routine provider, or an app that does whatever people want even if it’s not the best approach for them.
(I trully hope you can develop on this.)
_
As I said, I’ve been using Freeletics with great success for the last 3 years. On the third day of this Journey, on the first exercise, I’ve had my first injury. I can’t guarantee that it was because of improper warm up. But I wouldn’t be surprised.
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I think you have misunderstood what I wrote. To be more clear, the changes are informed by sports science AND user feedback. It’s not one or the other
- the shift to more mobility: this was based on best scientific practices for strength training
- the durations, not reps: this was based on user feedback + science
If using weights with heavier lifts, the warm-up is also extended out by warm-up sets
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Oh no! I loved the 2 round format! it enabled us to add more intensity in the 2nd round, and better prep the muscles! haha I guess you can’t please everyone
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I have to props the FL-team for this journey once again. The coach just hits the intensity perfectly!
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Hi Free Athletes,
I’m getting ready to start the Ultimate Strength program and have been exploring the settings to find the best configuration for my needs. After two days of trying out various options, I’ve already encountered a few points that I believe could be improved to enhance the user experience and effectiveness of the program. I’m hoping this feedback can help in future updates.
Here’s a list of my observations and suggestions:
- Limited Adaptability in “HIIT Strength” Sessions: When I select the “HIIT Strength” training mode, it generates a single “God” session. However, this session offers very limited adaptation options compared to traditional bodyweight Journey workouts.
- Lack of Progression in Running Sessions: Running sessions within the program are always “free runs” with no structured progression or specific workouts suggested. It would be beneficial to have some form of guided progression for these sessions.
- Mandatory Plate Exercises with Barbell Selection: If I’ve selected the barbell as equipment, the program obligatorily suggests exercises with plates, even if I haven’t selected plates as an available accessory. This is the same issue I’ve reported multiple times for the Hybrid Strength program.
- Inability to Substitute with More Difficult Variants: There’s no option to substitute an exercise with a more difficult variant of the same exercise.
- Inability to Swap Barbell/Dumbbell Exercises: It’s not possible to substitute a barbell exercise with a dumbbell variant or vice versa, which limits flexibility if certain equipment is unavailable or preferred.
- Substitution of Exercises with Similar Difficulty: I can’t substitute exercises of similar difficulty levels. For example, I’d like to be able to substitute a back squat with a front squat. I’ve discovered that if I exclude the back squat in the dedicated “excluded exercises” menu, the Coach automatically suggests the front squat. I’ll see if this remains consistent.
- Inconsistent Warm-up Reps with Bodyweight Substitutions: This issue occurs when I substitute a barbell exercise that includes warm-up sets with a bodyweight exercise. The Coach maintains the original warm-up set repetitions, which doesn’t translate well to bodyweight. For instance, if I substitute a barbell row, I might get 10 strict pull-ups for the first warm-up set, followed by 4 reps in the second, and then training sets of 6 repetitions. The initial set of 10 isn’t really a warm-up since I can’t adjust the “weight” like I would with a barbell.
- Pre-Workout Equipment Preview: It would be much more convenient to see the alternative exercises before starting the workout. This would allow me to prepare all the necessary equipment in advance.
- No Option for Weighted Pull-ups/Dips: There’s no option to add external weight for pull-ups and dips within the program.
I believe addressing these points could significantly improve the Ultimate Strength program for many users. Thanks for considering my feedback!
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Yes I noticed that as well and was a bit disappointed because with that I still need to have another app for running..
About the option to change between dumbbell/barbell exercises: since doing the journey I’ve just switched kettlebell and dumbbells myself if I preferred the other. Just without telling the coach. As far as I know it doesn’t matter if it’s the same exercise and the same weight..
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