Welcome back Freeletics

It have been long time ago I ended my first 15 weeks with Freeletics coach...the old one. On Wednesday 12.11.2014 (5 month before my 30th anniversary) I subscribed to another Freeletics coach...the new one.


Therefore I would like to summarize my experience with Freeletics before I start new story.


I started on the 23rd of October 2013 with 5 free weeks training continued by 15 weeks of Cardio & Strength Coach. Last workout I did on the 5th of April 2014, few days before my Birthday. I lost 8,1 kg and  -10 cm on waist.

Here are my PBs and STARs with time improvements and number of repetitions of some exercises:

	1st attempt	Personal best
APHRODITE	0:47:11	0:24:24*
APOLLON	0:29:30	0:24:45*
ARES	0:14:06	0:10:05*
ARTEMIS	0:35:02	0:32:42
ATLAS	0:32:28	0:26:47*
DIONE	0:54:46	0:33:47*
HADES	0:38:40	0:25:45*
HELIOS	0:55:42	0:55:42*
HERA	0:23:42	0:19:11*
IRIS	0:48:02	0:33:49*
KENTAUROS	0:48:02	0:36:25*
METIS	0:08:24	0:04:47*
POSEIDON	0:11:34	0:08:47*
URANOS	0:34:57	0:34:57*
VENUS	0:33:25	0:22:56*
ZEUS	0:49:20	0:31:24

	Personal best
BURPEE MAX	71*
HS PUSHUP MAX	44*
JUMP MAX	208*
LEG LEVER MAX	110*
PULLUP MAX	19*
PUSHUP MAX	52*
SITUP MAX	130*
SPLIT LUNGE MAX	165*
SQUAT MAX	185*

BERPEEs                   12 882

SITUPs                       10 660

JUMPING JACKs          7 350

LEG LEVERs                6 492

SQUATs                       5 363
PUSH UPs                    3 986

PULL UPs                     2 480

After my Birthday I decided to take short rest and continue. I had two weeks left of my subscription, as that times subscription was valid for 20 weeks. And later I continued with own Freeletics program based on old Strength pdf guide. I was working out 3-4 time per week until the end of June. Also have to mention that on the 23rd of May i became father for the second time :) So it was really hard to find time for workouts, sometimes I was working out almost up to midnight.

Than I was randomly doing different pull ups, push ups and dips. I also started to run more. On the 13th of September I attended Bratislava Night Run, it was my first official run. I did 10k in around 1 hour. 

Also I have been preparing for the Spartan Race and on the 27th of September I run 13k Spartan Super in Bořetice, CZ. It was unbelievable experience for me and next year I'm planing to run more of Spartan Races. Oh, I almost forgot, at the end of March 2015 I will run Bratislava half marathon. 

More or less that's all about my time before two coaches :)

Cardio & Strength Coach Finished (15 weeks)

I did it, 15 weeks of Cardio and Strength Coach with Freeletics are done :)

Hell week was long :) I started it twice, after two sessions I had to stop, as I was on holidays and there was no pullup bar, therefore I restarted hell week and did it from beginning one more time. By the end of the week my arms were sore, in 15th week coach decided to take closer look on pullup bar :) Actually I liked it. I also reached few personal bests.

What can I say? I'm satisfied with the result. But I wouldn't stop and will continue with Strength coach after short rest.

Interesting thing I noticed, after completing all sessions of hell week I was waiting for coach to end. But I received sessions for week 16 (14 weeks left to week 30). On the web page I can see that my subscription is valid until April 25, 2014. Maybe coach is available until you have subscription? Newer the less I will change my focus of the coach to strength. Let me know if you have similar experience. 

And of course after 15 weeks with Cardio and Strength there is a time for final statistics comparing to Week 1:

Age / Vek: 28 y.o / rokov.

Weight / Hmotnosť: 77,5 kg (-8,1 kg) [Week 1 - 85,6 kg]

Height / Výška: 179 cm

Chest / Hrudník: 111,5 cm (+1,5 cm) [Week 1 - 110 cm]

Waist / Pas: 89 cm (-10 cm) [Week 1 - 99 cm]

Thigh / Stehna: 58 cm (-2 cm) [Week 1 - 60 cm]

BMI: 24,10 (-2,43) - normal weight / normálna hmotnosť [Week 1 - 26,53]

And some photos before/after:

Don't wait and don't be afraid, try it with Freeletics!

Cardio & Strength Coach - Week 14 Finished

So week 14 is behind me. It was short , but intensive :)

Four times METIS - I was able to set new PB in 4:47*

URANOS - I did it for the first time, unfortunately wasn't able to perform all pullups with the star, but soon I'll do it :)

One nice achievement for me was HADES with the STAR.

Cardio & Strength Coach - Week 13 Finished

Week number 13 - HELL for legs :)

There were 4 sessions targeting legs:

1st session - Hera (19:11* PB)

2nd session - Split Lunge Max (161* PB), Jump Max (208* PB), Split Lunge Max (129*), Jump Max (121*), Split Lunge Max (113*)

3rd session - Hera (19:45*)

4th session - Split Lunge Max (165* PB), Jump Max (176*), Split Lunge Max (132*), Jump Max (184*), Split Lunge Max (134*)

Grand total:

Jumps - 1089*

Lunges - 834*

It seems that I'm really in love with lunges. I think that it is one of the best exercises for legs. Actually now my legs even doesn't feel sore - improvement :)

Cardio & Strength Coach - Week 12 Finished

So week 12 is gone. I had 4 sessions, Dione, two Areses, Apollon and one more time Dione. Finally I was able to do one Ares with the STARs, in second one two last rounds were modified. Except this one Ares I got personal bests on all workouts. Really happy with improvement.

Actually I'm now in week 13 and it is hell for my legs :)

Also I finally got my another workout equipment - Yurbuds in-ear headphones. I can only recommend to buy them. They fits great and never falls out.

YURBUDS - DEVELOPED BY ATHLETES FOR ATHLETES™

Cardio & Strength Coach - Week 11 Finished

So far eleven weeks are behind me :)

After long time I had a date with Aphrodite - PB 24:24* - it great to see and feel improvement. Also for the first time I did Poseidon with the STAR :) One of great workouts was Lunge Max - PB 149*, I like it :)

More or less that's all for the week 11. See you next week!

Work out towards the sun...

Cardio & Strength Coach - Week 10 Finished

So 10 weeks passed insensibly and last 5 are in front of me.

My coach gave me goal of the week to break my PB in two different workouts. That week I had 7 workouts. I was able to set new PB 6 times :) Also on Sunday I decided to do one extra workout - PULLUP MAX. I did 13* pullups. Before starting to train Freletics I wasn't able to do single one.

Also I finally bought shoes for working out - INOV-8 BARE-XF 210 - shoes created for Crossfit training.

After 10 weeks with Cardio and Strength there is a time for new statistics comparing to Week 1 [also comparing with stats after 5 weeks]:

Age / Vek: 28 y.o / rokov.

Weight / Hmotnosť: 80,1 kg (-5,5 kg) [Week 5 - 80,6 kg (-5 kg)] [Week 1 - 85,6 kg]

Height / Výška: 179 cm

Chest / Hrudník: 111,5 cm (+1,5 cm) [Week 5 - 110 cm] [Week 1 - 110 cm]

Waist / Pas: 91,5 cm (-7,5 cm) [Week 5 - 93 cm (-6 cm)] [Week 1 - 99 cm]

Thigh / Stehna: 59,5 cm (-0,5 cm) [Week 5 - 58,5 cm (-1,5 cm)] [Week 1 - 60 cm]

BMI: 24,97 (-1,56) - normal weight / normálna hmotnosť [Week 5 - 25,16 (-0,47)] [Week 1 - 26,53]

Cardio & Strength Coach - Week 9 Finished

Week 9 successfully finished. It was very interesting week, check this out:

First three sessions seemed to OK.
APOLLON - 26:23* PB
HADES - 28:52
SITUP MAX - 97* PB
HADES - 24:55 PB

And than came last session. Five max workouts and I never did them before. I decided to split it in two approaches. First two sessions I did in the morning:
JUMP MAX - 206* PB
10 minutes break
JUMP MAX 189*
Another three sessions I did in the evening.:
SPLIT LUNGE MAX - 136*
10 minutes break
JUMP MAX 170*
15 minutes break
JUMP MAX 151*
Maybe results could be better in evening session  if I was doing it outside and not thinking about disturbing neighbors :)

What can I say, three days after working out my calfs are still sore, but I like it :) At least I know it works :)

Cardio & Strength Coach - Week 8 Finished

On week 8 I was supposed to do 5 sessions. During this week friends from Belarus had to come to Slovakian Tatry mountains for skiing.

On Monday 27.01.2014 it was -15°C, but I forced to do Ares 12:40 PB and Burpee Max 70*. Next sessions I postponed for one week.

Monday 03.02.2014 I decided not to repeat my first session and tried long run. My previous running sessions were maximum 3 km. I did 7,2 km :) I think if the weather were better it could easily be 10 km. But I have to admit that even today (12.02.2014) I still can feel little pain on my right foot. Therefore I decided to buy new shoes for Freeletis. If you are interested which ones I would like to buy you can visit my topic on international Freeletics forum - http://freeletics-forum.de/viewtopic.php?f=91&t=4167

Than I had three sessions of Hades - Wednesday 26:36* PB -> Thursday 25:47* PB -> Friday 26:54*. Last session on Sunday was again Ares 11:34 PB with Burpee max 59*.

Cardio & Strength Coach - Week 7 Finished

HELL WEEK - see you next time :)

3 sessions and 3 workout per session. Oriented on cardio mainly. Bellow you can find details of Hell Week. First session and third one were similar:

                                  first session              third session
ATLAS                       31:20* - PB                27:42* - PB
HERA                         23:42* - PB               19:23* - PB
BURPEE MAX                   51*                        71* - PB

Second session was like this:

METIS                 5:39* - PB
APHRODITE        26:26* - PB
ZEUS                  36:48 - PB

First session I did o Monday in the evening in a row with short breaks.My calf were completely wasted - too many jumps. At the end I wasn't able to do burpees, you can see my results.

As I get up at 05:00 and leave to work at 05:35 it is hard to split workouts during the day. But on Wednesday I decided to do at list Metis in the morning, as it is really short workout. So results were better,even I still felt soreness in my calf.

Friday, third session. I woke up even earlier than usual to do Atlas. Another two workouts in the evening. I was satisfied with my results, in all three workouts I was able to reach personal bests. It really keep you motivated. And also progress - first time Aphrodite without star 47:11 -> 26:26*

Cardio & Strength Coach - Week 6 Finished

During 6th week there was a lot of running. I have to say it was really light week, probably to to next HELL WEEK :)

I did some PBs, some workout no :) But I bought new wind-stopper jacket for working out outside and actually it helps.

So now HELL WEEK, there will be only three sessions, but each consist of 3 workouts, mostly cardio...looking forward for new challenge.

Cardio & Strength Coach - Week 5 Finished

Hi all,

so week 5 passed very fast, an actually I'm in week 6.

5th week was full of pain and soreness :) On Monday for the first time I did IRIS - Jumping Jacks killed my back's muscles. On Tuesday there were two workouts - METIS and ARES, so nothing unusual. And than came Wednesday with KENTAUROS......Have to say I hate Lunge Walk :) Till the end of the week my legs were sore. I thought that after 10 weeks with Freeletics nothing will surprise me - it was mistake :) The rest of the week was OK, except cold throat, but nothing will stop me.

After 5 weeks with Cardio and Strength there is a time for new statistics:

Age / Vek: 28 y.o / rokov.

Weight / Hmotnosť: 80,6 kg (-5 kg) [Week 1 - 85,6 kg]

Height / Výška: 179 cm

Chest / Hrudník: 110 cm [Week 1 - 110 cm]

Waist / Pas: 93 cm (-6 cm) [Week 1 - 99 cm]

Thigh / Stehna: 58,5 cm (-1,5 cm) [Week 1 - 60 cm]

BMI: 25.16 - low to slightly higher overweight / nízka až mierne vyššia nadváha (-0,47) [Week 1 - 26,53]

Cardio & Strength Coach - Week 4 Finished

Hi there,

I already finished my fourth week of Cardio & Strength Coach, which was performed during New Years Eve. The goal from coach was to do every single workout outdoor and I did it. It was great except first day, I was training in High Tatry on football playground. Burpees were killing as my legs were slipping on wet grass, but I did to the end. Last workout I did during rain, but it didn't stop me :)