A ‘Non-Adaptive’ mode, the machine will not adjust to your capabilities as your tempo/pace changes - therefore, if you are weak in a particular part of the rep, it will be difficult to complete.

How fast/slow should I move: Because the weight is static, you can move slow or fast - but because of the intensity of efficient tension, we recommend steady and controlled 

What does this mean for your training: Great for increasing your strength (the way up/shortening of muscles) and can help improve technique deficiencies throughout your range-of-motion. Old School can also help with hypertrophy (building muscle).

Advanced Training Toggle Options:

> Switch on Regression/Progression: each rep will decrease/increase by 1, 2 or 3kg 

Goal-Specific Recommendations

Body Sculpting: 10 - 15 rep range @ 40-50% of PB

Muscle Building: 8 - 12 rep range @ 50-70% of PB

Strength Building: 2 - 4 rep range @ 70-90% of PB

An ‘Adaptive’ mode, the machine will adjust the weight according to how slow/fast you move.

How slow/fast should I move? Slow pace with a controlled tempo throughout. 

What does this mean for your training: This mode helps your body maintain mechanical tension throughout the whole range of motion, making each rep efficient and effective in helping you reach your goals.

Advanced Training Toggle Options:

> Switch on Regression/Progression: each rep will decrease/increase by 1, 2 or 3kg 

> Switch on Beast: increase the speed of Progression at the top of each rep & increase the time spent at the bottom of the rep (to deload).

If neither of the above toggles are turned on, the selected weight is your maximum resistance 

Goal-Specific Recommendations

Body Sculpting: 10 - 15 rep range @ 50-70% of PB

Muscle Building: 8 - 12 rep range @ 60-70% of PB

Strength Building: 3 to 8 rep range @ 70-90% of PB

A ‘Non-Adaptive’ mode, the weight is added to the downward phase of the exercise (where muscles lengthen under resistance/load). There is no resistance in the concentric (upward lifting) phase. The selected resistance is the maximum weight you’ll experience.

How slow/fast should I move? Pause at the top and wait for the machine to load - fight to control the resistance on the eccentric (lowering portion)

What does this mean for my training: Great for injury prevention as you maximise resistance with less strain on the joints. Perfect for building up strength and hypertrophy (growing muscle).

Advanced Training Toggle Options:

> No Regression or Progression Option 

Goal-Specific Recommendations

Body Sculpting: 10 - 12 rep range @ 60-70% of PB

Muscle Building: 8 - 12 rep range @ 70-80% of PB

Strength Building: 2 - 4 rep range @ 85-90% of PB

As an ‘Adaptive’ mode, speed and velocity is key so that the machine loads up to the weight you have selected. The faster you drive up, the closer you will get to the set’s resistance.

How slow/fast should I move? Fast 

What does this mean for your training: Great for high rep metabolic conditioning, low rep power/explosive training, or sweaty HIIT sessions.

Advanced Training Toggle Options:

> Switch on Regression/Progression: each rep will decrease/increase by 1, 2 or 3kg 

Goal-Specific Recommendations

Body Sculpting: 10 - 15 rep range @ 40-60% of PB

Muscle Building: 8 - 12 rep range @ 60-70% of PB

Strength Building: 2 - 4 rep range @ 80-90% of PB

Echo keeps the speed steady and records your effort at every position, creating a detailed force map that learns your strength curve. Whether you’re fresh or fatigued, Echo adjusts and gives you the perfect weight for every part of your rep.

How slow/fast should I move? 
Unlike our other modes, Echo's speed is preset for you. Choose your speed level based on your desired reps.

Hard: 10-15 reps 
Harder: 6-10 reps
Hardest: 2-6 reps
Epic: 1-3 rep

Higher reps are generally better for building fitness and muscle, lower reps are better for building strength, so choose a range that suits your goals.

What does this mean for your training: 
Great for Strength Testing, Injury Management and Time-Efficient Workouts. Get a customized workout that adapts to your abilities, without pre-setting weights.

Advanced Training Toggle Options:

> Eccentric Load form 100-130%

Goal-Specific Recommendations

Warm-up: 8-10 reps at 40-60% of max effort
Strength Testing: 1-3 reps at 80-100% of max effort
Muscle Building: 6-12 reps at 60-95% of max effort

Each rep will get heavier over the duration of the set

You can choose whether to add 1, 2 or 3kg everytime you pause at the top and let the weight load

How should I move? Pause at the top of each rep to add the extra weight

What does this mean for your training: Safely progress your strength for that exercise one rep at a time

Goal-Specific Recommendations

Body Sculpting: 10 - 15 rep range @ start at 50-60% of PB

Muscle Building: 8 - 12 rep range @ start at 60-70% of PB

Strength Building: 2 - 6 rep range @ start at 70-90% of PB

Each rep will get lighter over the duration of the set

You can choose whether to remove 1, 2 or 3kg every time you reach the top position 

How should I move? Pause at the top of each rep to deload the weight

What does this mean for your training: You can now perform regression sets 

With the Regression toggle, you can perform your usual heavy sets-reps and add extra sets that lower by 1, 2 or 3kg each rep - helping you fatigue the muscle and reach failure; almost like why you would program drop sets into your workouts.

Drop sets are an advanced technique where you perform an exercise at lower weight after fatiguing at heavier weight, pursuing more-and-more reps until your muscles reach absolute failure. 

Drop sets maximise your time under tension for a longer period of time than if you did your usual sets and reps - having minimal-to-no rest is required. 

In a traditional gym environment, you would perform an exercise at a heavy weight and keep repping till you reach failure at that weight. Once you reach failure, you lower the load and start moving again straight away, and continue repeating this process until you cannot move anymore.

If you were completing drop sets at the gym, you would be limited to pin-loaded machines to quickly lower the weight of each set, or need the assistance of 2 spotters to un-rack your weight plates. With the Regression toggle, your Trainer+ is your spotter!

If you’re new to drop sets, here is how you can start:

- Pick the exercise you would like to perform a drop set. 
We recommend starting with 1 exercise per muscle group, once per week. 

> On the last usual set of your exercise, lower the rest period to 0.

> Add another set of the same exercise.

- Starting load: trial the weight you have programmed in your usual heavier sets-reps (you can adjust it after you get a feel for it).

- Mode: Time Under Tension

- Switch on the Regression toggle to 1,2, or 3kg.

> Switch on the ‘Autoplay’ toggle and begin your workout.

> Complete the usual heavier sets-reps in your session.

> Complete the drop set straight after without rest.

Example: Say you want to add a drop set to your Bench Press. Usually, you have 3 sets of 10 reps at 30kg (each cable) programmed once per week. 

> Press ‘Edit’ to edit the workout.

> Scroll to the Bench Press exercise.

> Select the 3rd set of 10 reps and reduce the rest period to 0.

> Add a 4th Bench Press set of 10 at 30kg.

> Select ‘Time Under Tension’ mode.

> Switch on the ‘Regression’ toggle and select 1, 2 or 3kg.

> Save the edit

> Switch on the ‘Autoplay’ toggle and begin your workout.

After you have had a feel for it, add as many sets to the end of your usual work until you reach absolute failure.

Goal-Specific Recommendations:

Muscle Building: 10 - 20 rep range @ start at 70-90% of PB

This is designed for the wild-and-spicy. Beast has two specific functions: loading up weight fast, and deloading weight slowly.

This toggle will increase the speed at which the weight is loaded, so when you pause at the top of the rep, the weight will ramp up faster. Therefore, make sure you are bracing properly so that you can handle the fast-loading of weight.

What does this mean for your training: great for hand-grip strength and core stability. 

It will also slow down the automatic spotter, so when you pause at the bottom to deload the weight, the weight will decrease slower. Therefore, you must brace at the bottom position and wait longer for the weight to get lighter

What does this mean for your training: by pausing for a period of time, you are performing an isometric hold, which is great for building up strength in the weakest position of an exercise, as well as improving tendon health and strength.

You have the ability to scale your custom-built workouts as you get stronger. This means, every time you hit a new PB (personal best), the weight will automatically increase in your custom built workouts where ‘Scaled Workout’ is switched on - saving you time from having to manually adjust the weight for every exercise, every time you unlock heavier weight.

How the machine scales according to the percentage (%) of your PB:

For example, if your Bicep Curl PB is 10kg and you create a workout consisting of a 7kg Bicep Curl, with Scaling enabled, the machine auto-calculates this as 70% of your PB. 

Down the line, when you achieve a new PB, say 20kg, next time you do the workout the Bicep Curl will default to 14kg - 70% of your new 20kg PB.

Are you finding the weights in classes and programs not challenging enough, or too challenging, and you would like to change the intensity? 

You can now increase or decrease the difficulty of the whole class/workout in one go by adjusting the Difficulty slider from ± 20% – meaning you can increase or decrease the weight by up to 20%.

While the Difficulty slider will automatically change the weights for all the exercises in your session, you can still click on individual exercises to change the load if need be.

This feature is also available on the Vitruvian TV App. 

This only applies to the session you are currently doing, it will not be remembered if you wish to repeat this session at another time.

For example, a workout consisting of a 10kg bicep curl, when scaled up 10%, would become 11kg.

By measuring your current strength capabilities, you’ll get the most out of your Vitruvian training. 

Strength Assessment tests your strength for a specific exercise movement, and unlocks the weight for the whole movement category. The 12 movements you can use Strength Assessment to unlock are:

- Deadlift

- Squat

- Unilateral Leg

- Bench Press

- Row

- Shoulder Press

- Chest Isolation

- Glute Isolation

- Bicep Isolation

- Tricep Isolation

- Shoulders Isolation

- Hamstring Isolation

You will have 3 attempts to assess your strength for each movement. If you do not wish to assess a particular movement, select ‘Skip’ to move onto the next. If you do not wish to attempt the assessment for the whole 3 attempts, you can also select ‘Skip’ to move on. 

Once you have unlocked the weight for a specific movement category, your machine will recommend an optimal default resistance and will continue to unlock weight as you progress – plus, there’s nothing more satisfying than looking back on where you first started.

You can either do the Strength Assessment as a guided class (in the ‘Coaching’ tab) or in your own time under the ‘Workout’ tab in the Vitruvian app.

To get the best results out of the Strength Assessment, you need to lift fast – really push the concentric phase (upward motion) of your lifts. It works similar to Pump mode: the faster you go up, the more resistance you will get.