GO ASIA TRAIL 
Freeletics is a German-made training app that I have introduced on this site before.
I started using Freeletics during the Golden Week holidays in May of this year. At that time, I was in the middle of a declared state of emergency. The gym I was going to was temporarily closed until the end of May, and the Corona police were working online/offline, so it was not an atmosphere where I could casually run outside. I wondered if there was a way to get a hard workout in at home, and I ended up with Freeletics.
I've been doing this for 4 months now, and I've had some good results and some good insights through Freeletics, so I thought I'd write an article about it. Since I introduced Freeletics to you, I thought it would be important to report on the results of using it.
What kind of exercises did I do with Freeletics?
The training journey (menu) I chose was called "Hybrid Running". This exercise combines body weight strength training and running. The frequency of training can be selected from 2 to 5 days per week, but I mainly followed a 4-day per week schedule.
The main menu structure of Hybrid Running is shown below. The menu is automatically created by the Freeletics AI based on the feedback you have given it. This is very well done, and I don't have to come up with the menus myself. It's like having a personal trainer on your phone. If you can't run outside on a rainy day, don't worry, you can change the menu to one that can be done indoors.
Interval Training
(Body weight muscle training) High rep training is the main focus. Basically, the whole body is trained. Some of them are easy, but there is also a perverted menu where you do a total of 120 burpees. Abdominal muscles are hard. Interval run for 45 to 60 minutes in total. A combination of short 100m to 400m and long 1.5km to 3km. Pace is a little harder and specified (not serious) endurance run 6km to 10km. The easiest menu (for the runner) Signature workout Freeletics Original menu. Basically a time trial. It has cool names like Prometheus and Anubis. In addition to strength training, there is also a menu of interval runs, some of which take about 5 minutes and some of which take about 30 minutes. The interval run is very hard because you have to really run.
Before and after each training session, there is always a warm-up and a cool-down (about 5 minutes each). This is designed to prevent injury during training and promote recovery after training.
As for interval running, distances will be irregular. For example, you may run 3000m and then do 10 200m runs, or 3 1500m runs, and so on. Combining these menus, Freeletics' Hybrid Running comprehensively strengthens cardiopulmonary function, muscular strength, and stamina.
After more than 4 months of Hybrid Running...
I have seen improvements in my physical and running performance, mainly in my body weight and body fat.
First, weight and body fat. Basically, measurements were taken after waking up. The device used was a Xiaomi smart body composition analyzer. My weight is a living thing and is affected by the food and drinks I ate the day before, as well as my training situation, but it is currently around 64.9 to 65.7 kg. My body fat is also under 17%.
- Weight 67.6kg -> 65.0kg (-2.6kg weight loss) Body fat 17.9 -> 16.3% (1.5% weight loss) Weight and body fat percentage
- I am now running faster than before, and I feel that my cardiopulmonary functions have also been strengthened.
- May 2020 6 minutes 15 seconds August 2020 5 minutes 50 seconds 1500m time trial record
The fastest 1500m record in my life is 5 minutes 40 seconds (late September 2018), but the time I recorded in August 2020 (5 minutes 50 seconds) was obviously in adverse conditions. This summer was the hottest on record, and as I recall, the measurement was done in the evening, but even in the evening, the heat was over 30 degrees Celsius. Perhaps in the late September weather, I would be able to shorten the time to 5 minutes and 40 seconds, or even beat my own personal best.
The other thing I noticed is that my hip range of motion has improved, and I think the "deep squat hold" (so-called "Yankee sit") on the Freeletics stretching menu is helping. By improving the range of motion around the hip joints, I feel that my running has become smoother and easier than before.
Reason for the improvement
I think the reason I was able to lose weight is because of the afterburn.
Jogging or long distance running alone has little effect on afterburn, and running for long periods of time releases cortisol. As a result, fat is not burned as much as it should be. In fact, it is said that muscle is broken down, making it more difficult for the body to burn fat.
However, by performing interval training and interval running at high intensity and for short periods of time, energy continues to be expended after training. To lose weight, it is more efficient to continue burning energy not only during training, but also in daily life after training.
I generally train in the morning; I do my Freeletics workouts and then go to work, often lowering the air conditioner setting because my body is so hot for a while. I'm thinking this must be the afterburn, and I'm working w...
Also, my running ability has improved, probably due to weight loss. Also, my form has improved because I run with a dynamic form like a short-distance runner, my cardiopulmonary function has improved, my core has strengthened, and my flexibility around my hip joints has increased, etc.
The following video, although in English, explains why Hybrid Running works.
Don't Just Run (DON'T JUST RUN)
Finally, I would like to share what I felt through Freeletics. I felt that it is not enough to just run. I feel that by developing muscle strength, cardiopulmonary function, and endurance in a comprehensive manner, it will make me stronger in the long run.
After completing the Hybrid Running training journey (12 weeks), I actually did a training journey that lasted approximately 4 weeks (RUN FASTER). Simply put, the training menu was centered on interval running, with no muscle training.
However, as a result, I stopped after a month and went back to Hybrid Running. For the reason, please refer to my tweet at the time.
Really just running takes a toll on the body. I felt that I might break down if I kept doing this continuously, especially the muscles around my knees were getting fatigued. However, when I stopped halfway through and returned to Hybrid Running, I found that it was easier for me to get rid of the fatigue. Of course, running is boring, so I think it is partly mental, as I have more variety in my training, such as muscle training.
With Hybrid Running, you can also train your upper body, so you can get a good body. If you are a trail runner, you should not only train your legs but also your upper body. Especially if you are planning to run adventurous races such as THE BEAST TRAIL in Taiwan, or running in the mountains of Asia, you will need to strengthen your upper body even more.
Therefore, I will continue to train mainly with this Freeletics program. If you are interested, I encourage you to start training. There is also a loose social networking function, so let's train hard together and push our own muscles all over the place!
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