DuoVitaalGetting better takes time. That's why 90 days.
Behaviour change doesn't happen overnight. Breaking old patterns and making new ones stick takes weeks, not days. So DuoVitaal works in three-month trajectories, with milestones along the way and people around you who keep you going.
Three months, one clear goal
You start with a commitment: what you want to achieve, why it matters to you, and who is coming along. You split your goal into milestones over 90 days, so you always know the next step.
- Month 1 is the calibration. In the intro month we find your level, your rhythm and what is doable, together.
- Months 2 and 3, you build. You pick a program that fits what you want: stronger, fitter or simply keep going. With a coach, the coach proposes one.
- After 90 days, you look back. Then you carry on: hold on to what you reached, or build out to a new goal.
Steps you see coming
A three-month goal is far away. A milestone two weeks out is not. Every milestone has a date, and you see it coming.
A weight, a distance you want to be able to run, or a number of reps of an exercise: 20 push-ups in a row.
A week before a milestone, DuoVitaal asks whether you're on track. If not, you move it once.
The end date stays. Move a milestone and the next ones move closer together: you see the line get steeper.
Every milestone you reach earns points and coins. And at the end, a reward from your buddies may be waiting.
Nobody changes alone
Your buddies and your coach see how far you are, which milestone is next and what your plan is. You decide how much they see.
Buddies cheer you on
They see your progress, send a cheer while you train and hear when you move a milestone, so they can help.
A coach steers
When a coach joins, everything stays. The coach adjusts your program and makes sure the workouts fit you.
A reward at the end
Your buddies can set up a reward for your end goal. You get it on day 90.
A fit test every month
Nine one-minute exercises: push-ups, jump squats, sit-ups, burpees, jumping jacks, plank to push-up, high knees, lunges and a plank hold. Every month you see what level you've reached, and DuoVitaal adjusts your workouts to it.
A setback is part of it
A new habit takes about two months on average to become automatic, and one missed day makes no difference in the long run. What matters is picking it up again the next day. So DuoVitaal helps you back instead of punishing you: you can still do a missed workout the next day, you pause when you're ill or on holiday, and whoever comes back starts lighter.