By using Myworkout GO the next time you exercise, the app will calculate your maximum oxygen uptake (VO2max) and biological age. These are the most important goals of physical health that exists today. The app builds on research on exercise and focuses on activity that provides the best effect for your health. The training can be done by anyone, regardless of form and age.
The heart is our most important muscle, and we should train it throughout our lives. We get the best training for our health when we fill the heart with blood. Our blood weighs a total of around 4-5 kilos; therefore, it takes 1 minute to 2 minutes at a specific training intensity to achieve full heart filling. You should strive to have exercise intensity long enough for your heart to get properly trained. Therefore, we recommend 4×4 interval training. It’s a session that takes 34 minutes, and you will see measurable effects after doing the course twice a week. We have evidence for this through many years of research.
On the front of the app, you choose whether you want to complete the activity outdoors, on a treadmill, or using a wattmeter training device. As you start the session, a voice will guide you throughout the workout and tell you when to increase and decrease the workout’s intensity. Exercise time is a total of 37 minutes, including warming up and cool-down.
Warm-up: Lasts for 6 minutes. Moderate intensity with calm breathing so you can talk along the way.
Intervals: There are four intervals of 4 minutes each. The intensity should be between 85 and 95 percent of the maximum heart rate. At such power, you should get heavy breathing, without any discomfort. You should not be able to speak whole sentences. When you finish an interval, do not feel more tired than you could have continued for another 1 minute at the same pace. And when you finish the last interval, you should not feel more tired than you could have completed the fifth interval at the same speed.
Active break: There are breaks between the intervals to remove lactic acid. The breaks last for a standard 3 minutes on the treadmill and apparatus, and 4 minutes outdoors. You can extend the breaks for up to 6 minutes. The breaks should be at the same intensity as the warm-up – in talking speed, at around 70 percent of the maximum heart rate. If you stand still during the breaks, you almost do not remove lactic acid.
Cool-down: After the last interval, there is a 3-minute cool-down. You can do this at the same intensity as the warm-up.
After completing the workout, you will know your biological age and maximum oxygen uptake. As you complete multiple sessions, you can see the evolution of biological age and VO2max over time. It usually takes 8-10 weeks with two workouts a week to reduce biological age by seven years.
Features of the app include outdoor exercise, treadmill, exercise training, exercise statistics, visualization of exercise progress, ability to connect to a heart rate monitor (read how to connect to a heart rate monitor here). You can also connect the app to your Garmin, Pilar, or Fitbit account.