Customize
Tune your workout.
Adjust any of the sliders below. Your custom week unlocks after week #12 or any time you like.
Contraction Type
Fast Start or Slow Start
fast
fastslow
Work
Do each exercise for this long
:14
:01:30
Rest
Rest for this long
:04
:01:30
Reps
1 Rep = 1 work + 1 rest
:02
:01:20
Sets
1 Set ≈ 1 minute of reps
:02
:01:10
Efforts
Select 50% – 100%
60%
50%100%