Instructions & Information

A part of the following Freeletics instructions come from the torrent creator -
not from the makers of Freeletics! Some of the questions you have such as
what workouts you should pick and how frequently you should do them are
answered here.

Freeletics instructions from torrent creator

There is an application for the paid members of the Freeletics website called "Your
Coach". When you have access to "Your Coach" you first get asked if you want your
workouts to be either Strength, Strength & Cardio or just Cardio based. "Your Coach"
then plans and gives you specific workouts for the week depending on your choice.
Since you downloaded this torrent instead of paying for Freeletics you must choose
workouts yourself during your 15 weeks of training. I have made this easy though,
just go into the 'Workouts' folder where I have sorted the all the different types of
workouts for you. There are video tutorials for all the different exercises you will come
across. They are all named and ready for your convenience.

What specific workouts should you choose and how

frequently should you train per week? The makers of
Freeletics recommend that you train at least 4-6 times every
week depending on how fit you are. The first week (week 1)
and the last week (week 15) are a bit special though. See
below:

Week 1: 4 sessions are recommended the first week to let

your sore muscles rest a little extra at the beginning. It is
also recommended that your first 3 sessions the first week
consist of 'MAX workouts' (see the picture to the right and
read Fundamentals.pdf for more info). Your 4th session
during your first week is suppose to be workout "Aphrodite".

Week 2-14: 5-6 sessions per week with workouts of your

choosing. You could for example have a week with
workouts: Hades, Hyperion, Aphrodite, Atlas, Kronos and
Zeus. Mix it up every week if you want. And do 'MAX'
workouts every now and then.

Week 1
Week 15 AKA 'Hell Week': You are suppose to train all 7 days the last week of
Freeletics with no rest day. Push yourself hard and do not quit. Rest 2-3 days when
you are done with week 15.

Freeletics instructions

You need to get used to the intensity of Freeletics step by step - no matter if you are
in a good shape already or not. You will therefore have to complete several MAX
workouts during your first three sessions before you get to your first Freeletics
workout at the end of the week. Your first workout will still be tough. If you don't have
any Freeletics experience yet, you might not be able to handle the high number of
repetitions. Don’t force it and no worries, that’s totally normal. It’s actually the first big
challenge to successfully complete a full Freeletics workout.
There is one more thing and we need you to take it seriously: Health always comes
first. If you can’t even perform the easier version of a particular exercise controlled
and with proper form anymore, it’s simply too much. Give yourself some time to
adapt. You will be fitter than ever soon enough. You might also get pretty sore from
your first sessions. Give your body time to recover. Don’t stress muscles that are
already sore! But don’t get us wrong. Don’t even think of backing down. You will
adapt and improve quickly!

Basic information

The core of Freeletics is a set of predefined high-intensity workouts. All workouts are
bodyweight only. You always do them as fast as you can. They can take anywhere
from 5 minutes to a little over an hour - depending on how fit you are and what
specific workout you have ahead of you. Workout times (and in the case of MAX
workouts counting reps) will be used to measure performances and progress and to
compare to other athletes. The high intensity leads to impressive results despite
significantly reduced workout times. Also, you only need your bodyweight. That
means you can work out efficiently anywhere and anytime.