Hope point two also
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Hello @mwietecki,
I have been using Freeletics for about 5 years now. Yes, it does change based on workout performance and feedback. I think it’s great how it works, and to be honest, it keeps things interesting. Also, this is just my assumption, but I believe it contributes to your overall progress as well.
I’m loving the journey but I preferred the feedback system for the dumbbell journey more as it was more precise. I’m keeping it at the back of my head for when the coach wants a feedback how hard it was but I’d really appreciate if it came back for the weighted exercises 
What exactly do you mean?
The coach used to ask you how hard the workout felt and it still does.
It’s still the same for bodyweight ones.
Unfortunately I don’t have a picture but in the kettlbell and dumbbell journeys the coach tells you how hard it’s supposed to be. Afterwards you tell the coach how many you were still able to do (easiest - I would’ve been able to do 5 or more reps, easy - would’ve been able to do 5-3 more reps, good - would’ve been able to do 1-2 more reps, hard - a bit too hard, was barely able to do more, etc).
For weighted exercises I’m still trying to have that in mind for telling how hard I thought it was.
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Thanks, I see what you mean.
Yet, I think the current system makes you focus more on how you subjectively feel rather than what some fixed number says. I think it’s safer this way.
Imagine having enough power left in the tank but not feeling good about doing those last reps because you might harm yourself due to bad quality of movement. How would you decide then?
Especially beginners might choose the wrong option.
Is there a way to replace running with rowing in a training day?
My apologies if the topic has already answered, but I could find it.
There is no formal way but you could try to replace it like they did here
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What I don’t understand is why the exercise substitution is almost always with the easier bodyweight version. For example, why can’t I substitute the single leg deadlift with a deadlift with a barbell or dumbbell? Or the single Push press with the push press with a barbell or dumbbell?
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Hi,
I am halfway (20/42) through this journey and I thought I add my feedback to what has been written so far. Some of which will reinforce points above.
On the positive side:
- The flexibility is really great. Especially, the one to adjust to alternative exercises on the fly.
- For me, being able to swap to a run instead is a real killer feature that should be rolled out across all journeys.
Room for improvement:
- Warm up and cool down are insufficient in my opinion. I feel neither warmed up, nor stretched and cooled down. The amount of exercises in these parts is significantly smaller than in other strength journey and it is unclear to me why that is
- The breaks between exercises are pretty long for me and I often skip them. This is surely not meant to be but I feel I am eager to work out but then sit around and wait a lot.
- When swapping to a run, I am asked to run between 29-30 minutes at my pace. When doing a 5 km in this time, I earn ~2300 points. Doing the 5 km in the cardio section of the app gives 200 points. This does not feel right.
Cheers,
Uwe
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Thanks for the answer, a scale factor is indeed necessary to balance the differences between the two exercises. However, my question was more about the app side. On running days, the coach suggests a running session, but I would like to row. Can I replace that running session with a rowing session? Or, should I row without recording it and still log it as a running session? Or should I simply record it as a rowing session and disregard the running session?
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+1
E.g.: I have resistance bands and so on.
Adapting Jumping Pull Ups should also give the possibility to change it to Resistance Bands Pull Ups and not only negatives.
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I just started again after being out for a few years due to personal things however im a little confused when the description mantions low reps (which is ideal for strength) but then i’m getting workouts of upwards of 15 reps to 40?
ideal range should be under 10 no? (5x5 being very famous)
the rests in between also feel way too short for pure strength (max 40 seconds when over a minute for heavy lifts seems better)
its sure challenging though but more on my condition then my strength so far. (which needed improving again anyway but was suposed to be secondary)
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I’m on session number 37 of this TJ, and once I’m done, I’ll try to write a full review. For now, I’ll just focus on what I see as its biggest flaw: the excessive variability of the proposed exercises. The program completely lacks specialization in what, for each individual, could be fundamental exercises based on their own goals. My suggestion is to allow the user to choose a few key exercises that should never be missed in a week of training, so they can progress on those.
I appreciate being able to exclude exercises that are then automatically replaced (as I did with the back squat in favor of the front squat), but similarly, I would appreciate being able to select my preferred exercises.
Alternatively, it would be great to be able to substitute exercises with other equivalent ones at my discretion, and not necessarily with simpler variations as is currently the case.
The other weight-based TJs, on the other hand, are hyper-specialized but with the limitation of not allowing exercise substitution.
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Choosing one or two coach workouts daily, before and after work is sometimes normal biz. At present I often use my bakance board in the eve, going for x rds on base of planking workouts as balance boarding is not a Freeletics movement yet…
So far so good, my body likes the activities pre and post work…
I totally agree! I think the at least the first half of each workout should be similar, and the rest can be super varied. For example, you would know that every Monday you will do back squat, every Tuesday bench press, etc. Then the last interval could be anything but still targeting similar muscle like always core, some hamstring if you have done deadlift etc.
I found out that because I had added all the equipments, it was very hard for the Coach to provide me the same exercises. It almost felt like the Coach was doing 2 weeks block prgression, which felt too short to see progress.
I only had push press for 2 weeks, bench press for 2-3 weeks, pull up twice, etc.
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My ultimate strength journey doesn’t suggest any pull ups for me; but i really want to do pull ups through my exercises. I’ve already checked the equipment list. I’ce selected both bodyweight and eeifhted training. What should i do?
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yeah same here… very minimal pullups… on another hand I’m getting A LOT of hamstrings work. Like loads of deadlift variations both with bb and db
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Training Duration: I want to share feedback on the session duration. The timing is highly inaccurate. For example, if I have set up my training duration to 45 min, when my next session is displayed, will say something like session duration 38 - 50 min. At the end, my session ends up lasting anything between one hour to one hour and a half. If I say I don’t have enough time and bring it down to 30 min, it will last anything between 45 to an hour. I am quite disciplined with the rest time between excercises, I might add a couple of aggregated minutes at the end of session after adding 30 secs here and there but nothing that would end up adding 50% of time. There seems to be a bug with the algorithm calculating the session duration.
Hi @bfg67v7n6z , I think the trick might be to restrict the coach settings in some way, for example, only select a few equipments instead of everything. I tried with only plates, barbell, rack, bench and pull up bar, and I had way more pullups.
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