Hero is a personalised training app that combines the precision and immediacy of body-tracking and AI technology with the experience and expertise of a human trainer, to give you real-time, personalised visual and audio feedback as you exercise.
This feedback will tell you what you are doing well or give guidance on anything you should change or improve, so you can feel confident that you’re exercising correctly, safely and making the most of every workout.
Discover more about our exceptional team of trainers by visiting the dedicated page on our website.
The current Hero programme is based on the first 4 weeks of our initial 12 week structured training plan. The rest of which will be coming towards the end of your trial phase! All you need to do right now is browse to the Programme section in the app and hit start. Spoiler!
We are also working on dynamic, personalised programming that starts your fitness journey in a place that's best for your level and lifestyle.
Reps, sets and rounds describe different elements of a workout.
A 'Rep' means a 'repetition'. A rep references one complete movement of an exercise. For example, one press up is one rep, and five press ups are five reps.
A 'Set' is a series of repetitions performed sequentially. For example, eight repetitions can be one set of press ups.
A 'Round' is what we call the combination of exercises within your AMRAP, EMOM, Superset, Giant set or Tabata. Most of our workouts will focus on combining multiple exercises and doing multiple rounds of them.
Tabata is a type of a high-intensity interval training (HIIT) that consists of multiple rounds of fast-paced exercises, each performed for 20 seconds interspersed with a brief rest of 10 seconds.
Tabata is very effective as you only get 10 seconds of rest between each 20-second round of exercise, so the very short interval isn't enough to allow you to fully recover. This is one reason it's great for building endurance!
One of the most important benefits of Tabata is it's impact on the dual system. It targets the anaerobic energy system (responsible for short, high intensity exercise such as sprints) but it also targets the aerobic energy system (responsible for endurance exercise such as long, slow running). This trains all of your energy systems, something that regular cardio workouts usually don't do.
Giant sets mean doing four or more exercises back to back with no break. Don't worry though - once one set of each exercise has been performed, you’ll get a rest period before you begin again!
Giant sets are useful to improve overall athleticism, build strength, gain muscle and to give your cardiovascular system a workout. Giant sets can comprise of exercises that target different muscle groups or target the same muscle group within each Giant set.
One of the great things about Giant sets is they keep workouts interesting, challenging and varied. As with Supersets though, planning and exercise order is really important to make sure Giant sets are efficicent and effective, so Hero's trainers design the programmes leverging their expertise.
In training, a Superset is performing and alternating 2 or 3 different exercises back-to-back with minimal or no rest in between.
It's very important a Superset combines the correct exercises, so Hero's trainers make sure they are effective and safe combinations. When put together correctly, Supersets improve the outcomes from your workout by building muscle and endurance, burning fat, boosting performance and cutting the workout time. However, put together incorrectly can make the workout ineffective and risk injuries, aches and pains.
EMOM stands for "Every Minute On the Minute”, and is a form of high-intensity interval training (or HIIT workout).
We use two types of EMOM:
1) Rep-based: The goal with this workout is to complete a certain number of reps of a particular exercise within 60 seconds, and to use whatever time is left in that minute to rest.
2) Time-based: The goal here is to do reps continuously for a certain amount of time, and then you get the rest of the minute to rest.
EMOM workouts are great to include in your exercise routine because they help you build muscle, stamina and endurance.
AMRAP stands for "As Many Repetitions (or Rounds) as Possible".
It is about pushing yourself as much as possible during a set time frame, meaning no (or very limited) rests during the specified time for the related exercise(s). It is a form of HIIT (High Intensity Interval Training) so it's an opportunity to push yourself and go all-in. AMRAP focuses on multiple exercises with little to no rest periods, so you can achieve an intense workout with a high number of repetitions in a short amount of time.
AMRAP pushes your muscles with back-to-back exercise, so the format is great for burning calories, building muscle and improving muscular endurance.
As per our philosophy however, form is critical. We want to help you push yourself, doing so in the right way. Maintaining good form should be the priority, so go at a pace that's right for you. This means taking it easy and going slower if you’re feeling fragile, not feeling 100%, if you're new to exercise or returning from injury.
