Freeletics Cardio Strength Training Guide Pdf |work| Jun 2026

Your current (beginner, intermediate, advanced)?

Typically involves testing your current fitness level with workouts like "Aphrodite" and several MAX sessions to establish a baseline Personal Best (PB).

An AI-driven digital trainer that customizes workouts based on your fitness level.

Freeletics names its benchmark workouts after Greek gods and figures. In a standard Cardio & Strength program, you encounter specific routines engineered to test both your pacing and muscular endurance. Freeletics Cardio Strength Training Guide Pdf

"Aphrodite" (5 rounds of 50-40-30-20-10 reps).

Introducing advanced exercise variations (e.g., changing regular push-ups to clap push-ups) and chasing personal records. Phase 3: The Peak & Hell Week (Weeks 9–12)

Some versions include a "test" workout in the first week (like Aphrodite) to establish a baseline time. 🏋️ Featured Workouts (The "God" Workouts) Your current (beginner, intermediate, advanced)

5 rounds of descending repetitions (50-40-30-20-10). Exercises: Zeus (The Strength Anchor) Focus: Upper body power and muscular hypertrophy.

Typically includes 4–5 training days per week.

The 15-week guide is structured to start you at a manageable level and gradually increase the volume and intensity as you become fitter. The Components of the Freeletics Guide Freeletics names its benchmark workouts after Greek gods

Freeletics combines High-Intensity Interval Training (HIIT) with focused strength workouts. Steady-state cardio is effective for calorie burning, but it often fails to build muscle, leading to metabolic plateaus. Conversely, strength training builds the muscle mass that influences your resting metabolic rate, helping you burn more calories even while at rest.

for any of the "God" workouts mentioned.

Record your completion time down to the exact second.