Adaptive Strength Workouts
- Stefani Gazer
Adaptive Strength workouts will recommend weight based on the Initial Setup workflow and the Reps/Weight information in your completed workouts. You will received recommended workouts based on your abilities and workout experiences you prefer. See the Adaptive Strength Algorithm link below for details on weight targets.
To start, check in the lower right of the workout card or in the Features section of the preview modal to make sure you have selected an Adaptive workout.
After tapping the Select button, the Introduction screen will be displayed.
Tapping the Start button will begin the Initial Setup workflow.
In the next 4 screens, select the weight, position and rep that best matches what you can do currently.
After each selection is made, tap Next to move to the next screen.
On the final screen tap Next to finish the Initial Setup process.
Once the Initial Setup is complete, the workout starts with a reminder to check the rep and weight information in each round.
The workout begins with a trainer explaining the workout and a demonstration of the first exercise.
The Up Next timer counts down the time to the start of the exercise.
Target Reps is the suggested number of reps and LBS is the suggested weight to use during the exercise.
Once the Up Next timer is done, the Work timer starts counting down the time of the exercise.
Tapping the screen during a round will pause the workout and display an overlay. Each item on the overlay behaves as follows:
Play icon resumes the workout from the current time after a 5 second countdown.
Restart Exercise button resets the timer/video to the start of the current exercise/round.
End Workout button ends the workout. If less than 60 seconds, the Workout Not Saved modal is shown. If longer than 60 seconds, the Workout Complete screen will not be displayed.
Next Exercise icon will queue up the next exercise which will start when the Play icon is tapped. Android will display the next workout title.
Note: a spinner icon may appear in the video area under the overlay. Tap the Play icon to start the next exercise.
At the end of the Round, the How did you do? screen will display.
There is a 15 second timer in the upper right, if no change is started, the next round automatically starts. If a change is started, the timer is stopped and the next round will not begin until the Continue button is tapped.
If a change is needed, tap the pencil icon for the exercise.
Make the adjustments in the exercise screen then tap Save. If no changes were made, tap Cancel.
Adaptive Strength Algorithm
Once the base target is set using the Personalize Your Weight Recommendations questions, target weight will increase under the following conditions:
Consistently doing an exercise between 75% - 120% of the recommendation 5 times.
Performing an exercise over 120% once.
Reps count towards the recommendation; if weight is increased but reps are reduced significantly, it will affect if the next target weight is recommended.
The targets are per exercise not per workout; depending on the workout performed, targets may change for one exercise but not another.
The algorithm may graduate to a weight that the dumbbell set doesn’t have. In that case, JRNY will use the target that’s the closest. For example, if the target was 15 and graduates to 17, the recommendation will stay at 15 because that is closest. If the graduation is to 17.5 - 20, then 20 will be recommended.
To lower the recommended target, stay below 75% of the exercise recommended weight for 5 times.
If targets don’t go down or up, the algorithm is providing targets in the correct zone. It is designed to keep you moving forward, but it’s perfectly okay to wait until you are ready to try to hit the target and graduate to the next zone.