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How to take a Quick Workout session
in Netrin Enhance

Quick workout is a 15 minutes high-impact Strength & Conditioning Exercise workout. This session can be your go-to session when you are running short of time but want to get done with a workout that is fast and effective.

Initiating the Quick Workout

Session Selection:
From the home screen, tap on 'Quick Workout' in the Session Selector.
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Signal Quality Check:
Upon clicking “START,” the app ensures optimal conditions by performing a brief signal quality check. This screen will let you know if your heart beats are being picked up by the sensor or not. It is essential to ensure that you have correctly positioned and worn the Netrin sensor (as described in the image on the screen). Failing to do so, would prevent the heart beats from being registered and you will be unable to click the “Start Session” button and therefore, start a session.
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Engaging in Your Workout:
Keep an eye on your heart rate and current exercise zone displayed on your screen to ensure you’re training at the right intensity.
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Click on “VIEW ALL” to access step-by-step exercise instructions complemented by video tutorials
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Expand the list of workouts to view the details. Move through your workout stages (Warmup, Focus, Cooldown). Click on an exercise to view how it is done and navigate back and forth using the “Prev” and “Next” buttons.
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You can enable auditory zone alerts via the settings to maintain your intensity within the desired range and ensure you don’t break into a higher zone than what is recommended by the Training Plan. To do this, click the ︽ icon to view the Audio Alert ON and OFF button.

Adjust the sound notifications to your preference using the speaker icon to toggle on or off.
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Concluding Your Session

Press END SESSION when you complete your workout to transition to the feedback form. Here, you can evaluate your session and provide any comments for your records. If you wish, you can opt to bypass the feedback stage with a simple confirmation.
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Reviewing Your Session:

Once you complete the session and add your feedback, you can see the Session Summary. Here, you can view and analyse important metrics like Session Average HR, Session Max HR, and Training Load to gauge the effectiveness of your workout.

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For an in-depth review, select “SHOW REPORT” to generate a comprehensive PDF document, which can be shared externally using the sharing feature
Note: Share your session report in PDF format via the share icon in the top right corner of the report screen.

Session Management

  • Session Interruption: Should you need to stop your workout prematurely, access the session controls by clicking the double upwards arrow icon and clicking “END”.

  • End or Discard: The app will ask you to confirm if you want to end the session and keep the data or discard it entirely.

Sessions under two minutes can be ended and discarded, acknowledging that they are too short for meaningful data collection.

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  • For sessions exceeding two minutes, you will need to confirm your decision to discard to ensure no accidental data loss occurs

Additional Tip: Be mindful when choosing to end or discard a session, as this cannot be undone and affects the continuity of your workout history.
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