One 50-minute class a day, the same for everyone. Your heart rate decides how hard is hard enough for you, and the minutes that count light an ember.
Each zone is a share of your maximum heart rate, so a 25-year-old and a 55-year-old can do the same class at the right effort for each of them.
The app starts from your age and lets you set your own maximum if you know it.
An estimate from your age. Real maximums vary by 10 to 20 beats either way, which is why you can set your own.
Half the class is on a machine: treadmill, bike, rower or a run outside. The other half is strength on the floor. Either can come first.
Efforts climb in waves, with easy minutes between them so the hard ones can actually be hard.
A minute in zone 4 or 5 earns an ember. Each class sets a goal, usually around twelve.
It's a target to aim at, never one you have to hit. A day with fewer embers is still a good day.
Each bar is one minute of the class. The orange and red ones are the embers.
Classes change through the week, so the days with the most embers have lighter days around them. Do as many as you like, and take the easy ones easy.
Apple Watch, or any Bluetooth chest strap. Without one, follow your coach's cues and go by how it feels.
Sensors drift. If the number says push and your body says stop, stop. See Health and safety.
Every floor move has a dumbbell swap and a no-weights swap, so the class works wherever you are.