Get started by understanding all about the app and how it works.

What warm-up and cool-down options do I have?

Before each workout, you will find two warm-up options:

  • Cardio: perform your own low-intensity cardio to bring your heart-rate up, such as walking/jogging, cycling, or rowing for five minutes

  • Mobility & Stretching: dynamic stretches and movement preparation-type exercises. Approximately two-five minutes

You can perform either option, or both options combined. 


After each workout, you have the option to perform dynamic stretching cool-down that can help to promote muscle recovery, prevent injury, and improve flexibility by slowing down your heart rate. The cool-down exercises are specific to the areas you have just trained, and is approximately three-six minutes long.