Safety
This protocol asks for two genuinely maximal efforts. That is a meaningful thing to ask of a body, and it is worth a page rather than a checkbox.
Stop if any of these happen
- Chest pain or pressure.
- Dizziness or feeling faint.
- Shortness of breath that is unusual for you.
- An irregular or racing heartbeat that does not settle.
Stop the session, get off the bike, and seek medical advice. Do not try to finish it.
Before your first session
The app asks you to confirm a short set of statements before every ride, and will not start until you do. It is not a formality and it is not there to protect us — it is the last point at which someone asks whether today is a good day for this.
If a doctor has told you to avoid vigorous exercise, this is vigorous exercise. If you are unsure whether that applies to you, ask them before riding rather than after.
What this app is not
It is not a medical device. It does not diagnose anything, monitor anything for your safety, or give medical advice. It sets a resistance level on a trainer and records what happened.
It also cannot tell whether you are well. It does not collect your age, weight, height or sex, and it never will — so it has no basis on which to judge, and it does not pretend to.
Sensible practice
- Build up. The app can shorten your first few sprints while you learn what all-out feels like.
- Two sessions a week is a reasonable dose. More is not obviously better.
- Do not ride through illness, and give yourself longer after one than feels necessary.
- Make sure the bike, the trainer and whatever holds your phone are all secure before you start.