First Workouts & Fitness Assessment

Fitness Assessment

Before starting your first workout, JRNY will ask if you’d take a brief 7-14 minute Fitness Assessment to help it better adapt to your Fitness Level:

Bike / Max Trainer

• ⚠️Note: The virtual coach will speak to explain things as it goes, so be sure your volume is turned up.
  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.

Treadmill

• ⚠️Note: The virtual coach will speak to explain things as it goes, so be sure your volume is turned up.
  
  
  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
  1. 3 minute warm-up.
  2. 90 seconds medium effort.
  3. 1-minute cooldown period.
  4. 1-minute medium effort.
  5. 2-minute cooldown period.
  6. 1-minute medium effort.
  7. 2-minute cooldown period.
  8. 90 seconds all-out effort.
  9. 2-minute final cooldown period.