Note: The Fitness Assessment is optional! JRNY will otherwise slowly adapt to your fitness level over the course of your workouts.

JRNY will take you through a basic interval workout, starting off with a full-effort sprint to determine your maximum burn rate. From there, test your endurance by holding 3 lower intensity intervals, based on your maximum burn rate, as long as you can!

Format:

1. Brief, all-out effort sprint to establish your Maximum Burn Rate (MBR)

2. Cooldown period

3. Endurance period, hold 90% of your MBR for as long as you are able

4. Cooldown period

5. Endurance period, hold 50% of your MBR for as long as you are able

6. Cooldown period

7. Endurance period, hold 75% of your MBR for as long as you are able

8. Final cooldown period

On Treadmills, you will be guided through a 15-minute assessment of varying levels of effort, with cool-down periods between each medium-intensity interval before finishing up with 90 seconds of all-out effort!

Format

• 3 minute warm-up

• 90 seconds medium effort

• 1-minute cooldown period

• 1-minute medium effort

• 2-minute cooldown period

• 1-minute medium effort

• 2-minute cooldown period

• 90 seconds all-out effort

• 2-minute final cooldown period