Named after Greek gods (e.g., Aphrodite, Zeus, Hera), these are predetermined sets of exercises that must be completed as fast as possible.
Establish proper exercise form, build baseline stamina, and condition connective tissues. Frequency: 3 to 4 training days per week.
"Zeus" or a customized strength interval focusing on pull-ups, push-ups, and dips. Core Burner: 3 rounds of plank variations and leg raises. Day 4: Rest Complete muscle recovery. Day 5: Lower Body Power & Explosiveness Warm-up: Leg swings, air squats, ankle mobility.
High-intensity intervals and "God" workouts like Dione or Iris use jumping jacks, burpees, and running to maximize calorie burn and endurance. Freeletics Cardio Strength Training Guide Pdf
Pull your chest up toward the bar by driving your elbows down. Clear the bar with your chin without kipping or swinging. Control the descent back to a dead hang. Nutrition for Cardio & Strength Athletes
+-------------------------------------------------------------+ | DAILY MACRONUTRIENT FOCUS | +------------------------------+------------------------------+ | PROTEIN | CARBOHYDRATES & FATS | | 1.6 to 2.2 grams per kg | Complex carbs pre-workout | | Rebuilds torn muscle fibers | Healthy fats for hormones | +------------------------------+------------------------------+
Yes, most Freeletics workouts are bodyweight-only. For some, a pull-up bar or a running track is helpful, but they are designed to be flexible. How long are the workouts? Named after Greek gods (e
Stop scrolling. Start sweating. Your PDF is now your playbook.
The original guides were static documents, often spanning 15 weeks. They provided a rigid schedule of workouts that users had to complete "as fast as possible" to achieve a Personal Best (PB) time. These guides laid the foundation for the Freeletics community but lacked the adaptability to handle injuries, fatigue, or rapid progress.
Performance is measured not just by speed, but by form. Completing a workout with perfect execution without modifications earns a "Star," which ranks higher than faster times with sloppy form. Structure of the 15-Week Guide "Zeus" or a customized strength interval focusing on
Designed to build explosive leg power and high-level cardiovascular output. 6 rounds for time. Exercises: 20 Lunge Walks 20 High Jumps 20 Burpee Deep Frogs 20 High Jumps 4-Week Cardio & Strength Training Template
Moving your own body weight through space builds exceptional core strength, joint stability, and relative power.