1. Remove the DC cables and disconnect the DC cables from your biosensor
After completing your assessment, remove the DC cables and dispose of the used electrodes from your hand and forehead. The DC cables are only for the assessment phase, and are not required for the activities.
2. Continue to wear your belt and sensor to track your heart rate.
Continue wearing your belt and sensor to track your heart rate during your activity.
3. Ensure you have already completed your self-assessment
Before starting the workout plan, you will need to determine your difficulty level for specific exercises. This allows you to customize your workout regardless of fitness level. You will identify your difficulty level for push ups and for squats, for slow tempo resistance training and for fast tempo resistance training.
Testing for Slow-Tempo Push Ups:
Whichever level of exercise allows you to complete 8-10 reps in 60 seconds is the one you start your program with. Once you’ve built up more strength, re-assess yourself again or simply use a harder version of the exercise.
Level 1: The Slow Wall Push Up
Level 2: The Slow Chair / Table Push Up
Level 3: Push Up From Knees
Level 4: The Slow Push Up (Standard)
Testing for Fast-Tempo Push Ups
The process to test your level for Fast Tempo Push Ups is the same as for Slow Tempo — however, you will want to complete as many as you are able to for 40 seconds. Between levels, you’ll want to rest for 3 to 5 minutes. Once you’ve built up more strength, try the next level up in difficulty.
Testing for Slow-Tempo Squats
Whichever level of exercise allows you to complete 8-10 reps in 60 seconds is the one you start your program with. Once you’ve built up more strength, re-assess yourself again or simply use a harder version of the exercise.
Level 1: The Slow Half Squat
Level 2: The Slow Full Squat
Level 3: Slow Full Squat with Dumbbell
Level 4: Slow Full Squat with Kettle Bell
Testing For Fast-Tempo Squats
The process to test your level for Fast Tempo Squats is the same as for Slow Tempo — however, you will want to complete as many as you are able to for 40 seconds. Between levels, you’ll want to rest for 3 to 5 minutes. Once you’ve built up more strength, try the next level up in difficulty.
4. On the Home Screen, click the daily activity.
From the Home Screen, select your daily activity and follow the in-app instructions.
Adjust your effort as needed to stay within the recommended heart rate zones.
5. Save your session and exit, after completion
Once your activity is complete, save your session and exit.