You want to train your abs and core but don’t have much time? No problem - the Workout Creator allows you to design a workout adjusted to your current needs.
Just open the drawer menu in the Results app and tap “Workout Creator”.You can either choose full body or select one or more of the following: upper body, arms, butt, abs and core, or legs. Choose a duration between 7 and 45 minutes and press continue. A workout will be created for you with a number of different exercises and suitable rest periods. Have a look at the exercise videos and then get started with your workout!
You can now keep track of your transformation by taking Progress Pics right in your app.
Open the drawer menu in your Results app and select “Progress Pics”. Then all you have to do is tap “Take a Photo” at the bottom of the screen and you are ready to go. It is important to line up your eyes and knees with the lines provided. You can move the picture afterwards to fit the lines or choose a different photo from your phone.
How is my progress displayed?
On the left, you will always see the original picture, and on the right, the current photo. You can also switch the current picture for another one by tapping the icon next to “Progress Pics” at the top. Tap the picture you would like to use from your photo gallery and then “Set” at the top. If you don’t see the “Set” button, the latest photo is set already.
How can I share my progress?
Tap “Share” underneath the progress pic and choose your preferred platform.
Set a Cardio Goal for yourself in your Results app. All the activities (running, walking, biking, hiking, etc.) you track with your Runtastic app are synced automatically.
The Cardio Goal can be set at the end of every week together with the number of training sessions for the following week. Just set the minutes you wish to spend on cardio training in addition to your Results workouts.
How do I count repetitions when doing the exercises?
When you are doing mountain climbers, walking lunges or punches, each movement counts as one repetition. For instance, mountain climber right 1, mountain climber left 2, mountain climber right 3, and so on…
Is my existing Premium Membership valid for all the features in the Results App?
Yes, if you are a Premium Member and are already enjoying all the benefits of the Runtastic Ecosystem, then all the Standalone Workouts, the 12-week Training Plan and the Nutrition and Health tips within the Results app are available for you as well. There is no need to buy another membership.
How do I register with Runtastic?
Before being able to use all the features of the Results app, we kindly ask you to register. Just choose an email address and a password and you’re good to go.
Note: If you’re already a Runtastic user, please log in with your existing log-in details. This guarantees that everything you do is stored within one account.
Can I skip the Fitness Test?
No, you cannot start the Training Plan without first completing the Fitness Test. The Fitness Test is important in order to assess your fitness level and provide you with the best possible Training Plan.
The Fitness Test is divided into two parts. The first part is a few questions about your current activity and fitness level. The second part consists of 4 exercises (i.e. sit-ups and squats). You need to complete as many repetitions as you can in a set period of time.
It is important to watch the exercise videos beforehand so you know how to perform each exercise properly.
Note: After every exercise you have to enter the repetitions. Therefore, make sure you are counting each repetition as you go. Be honest and don’t cheat - this is the most effective way for us to generate the appropriate plan for you that allows you to progress safely.
As soon as you are done with the Fitness Test, you are ready to start! Load your personalized 12-week Training Plan and start your transformation right away!
What is the Training Plan and how does it work?
Your personalized Training Plan lasts 12 weeks and will be created for you after your Fitness Test. You are able to give feedback on your experience every week (and let us know, for example, if the training was way too difficult or too easy) and your plan for the following week will be adjusted based on your performance and feedback.
After every week you are able to choose whether you would like to do three, four or five workouts the following week. If you choose to do five workouts, it is important to complete all of them. Therefore, always make sure that you have enough time for the workouts you commit to for the following week, as you can not change the number during the week.
Your Training Plan can start on any day you choose. This way you can easily fit your plan into your daily schedule. You are only able to do one workout per day in order to give your muscles some time to recover.
How do I get my Training Plan?
You can access the Training Plan as soon as you are a Premium Member. If you already have a Premium Membership, just log in to the Results app with the same account and you can start right away.
Not yet a Premium Member yet?
No problem. You can purchase a one- or twelve-month membership within the app or on Runtastic.com. Just be sure to log in with the same account that you’re using your Results app with.
How do I skip the warm-up?
We highly recommend that you do not skip the warm-up. This is a crucial part of your training and helps ensure that your muscles are ready to train and you do not get injured. If you want to skip it because you already did a different warm-up, you can just skip it.
To deactivate the warm-up permanently, go to the settings and tap “Warm-up”.
What are Standalone Workouts?
Standalone Workouts are workouts you can do in addition to your Training Plan or your regular fitness routine.
Select “Workout” in the drawer menu and start with the first workout “Alpha”. The workouts are listed in order of intensity and get harder the farther down the NATO alphabet you go. As you progress, you’ll soon be able to reach “Zulu”. You can do the same Standalone Workout multiple times to track improvements.
Before starting your Standalone Workout, make sure to watch the exercise videos so you are adequately prepared. The videos must be downloaded first. You can tap each video to start the download or tap the icon in the top right corner to download all the videos at once. As soon as the video is downloaded, just tap it to watch it as many times as you would like.
How can I view and download the exercise videos?
To view the exercise videos before your workout, select “Exercises” in the drawer menu. In this section you are able to watch HD videos of more than 150 exercises. The videos need to be downloaded first. To do so, just tap on the video and the download will start immediately. Once downloaded, just tap on the exercise to start the video.
The videos are categorized by muscle group and difficulty level: Basic, Intermediate and Tough.
Note: To save data volume, make sure to use a wireless network when you are downloading the videos.
What does the little house icon mean?
The house icon lets you know that the exercise/workout is neighbor friendly (no jumping or loud exercises) and can be done indoors without disturbing anyone.
Do I need an internet connection for the workouts?
No, you do not need to be connected to the internet during your workouts with the Results app, as the app is using information stored on your phone.
An internet connection is important though when you are downloading training videos. We recommend using a wireless network to save data volume.
After your training the workouts are synchronized to Runtastic.com. An internet connection is necessary to synchronize your data.
Where can I see my history?
Your training history is displayed when you tap “History”, which can be found in the drawer menu. There you will see every training session completed with the Results app.
Are the Results Workouts synced to Runtastic.com?
Yes, your workouts will be synced automatically to your account on Runtastic.com after your training. Just make sure to be connected to the internet.
You will find your workout when you select “Activities” in the menu on the left on Runtastic.com.
The workouts won't sync to your Runtastic app though.
I am not a Premium Member yet. Can I still use the Results app?
If you are not a Premium Member yet, you are still able to use the Results app. A few of the Standalone Workouts and instructional exercise videos are available for free. All the other videos (those with a star) can only be used by Premium Members.
We encourage you to become a Premium Member and enjoy all the benefits that Results (and the entire Runtastic Ecosystem) has to offer! Your 12-week, total-body transformation Training Plan is just a few clicks away ;)
I am already a Premium Member, but cannot access the Training Plan for free, why?
It is important to complete the Fitness Test before you are able to access your Training Plan. Only after completing the Fitness Test are you able to start your 12-week Training Plan.
It is important to note that you may have created a new account by accident although you are already a Premium Member with another account. Make sure that you are logged into the Results app with the correct account. If you are already logged in with the wrong account, just go to “Settings” and log out.