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Note: The Fitness Assessment is optional! If you decide not to do the Fitness Assessment, JRNY will otherwise slowly adapt to your fitness level over the course of your workoutsas workouts are completed.

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