Vi is an artificial intelligence running coach giving you real time guidance in personalized workouts. Vi uses algorithms to learn about you and your fitness level, and use that information to personalize your training. By calibrating to each user, Vi learns how fast you can push yourself, how hard is hard, and how much you are capable of. Vi offers walking, running, and biking training with both guided and open style workouts.
Vi helps you reach your fitness goals with a 6, 8, or 10 week training plan. You can select a weight loss, 5k, or 10k training plan, with half marathon and marathon plans coming soon. Vi determines which workouts you do based on your current abilities, your goal, and the time you have to reach that goal. A mix of easy, long, interval, tempo, and speedplay runs work both your endurance and speed capacity. Users who are just beginning to get into the practice of running start out on a walk to run plan that pushes you without going too far too fast. Each week increases a little in distance, speed, or difficulty to get you to your goal.
Three Workout Types:
1) Guided Workouts
Each card you see in the app is a special guided workout geared to train you for a specific amount of time, to a certain difficulty level, and in one of the six activity type styles.
Guided workout cards explained:
Difficulty correlates to effort and duration of the workout.
- 1 - easier recovery or beginner workouts
- 2 - intermediate workouts
- 3 - longer or more intense workouts
- Easy Run - Shorter run with steady pace.
- Long Run - Longer run with steady pace.
- Interval Run - Alternating structured hard speed bursts with slower recovery segments.
- Tempo Run - Higher effort run with sustained faster pace segments.
- Speedplay Run - Unstructured intervals alternating speed bursts, steady running, and recovery segments.
- Walk to Run - Alternating walking and jogging segments.
The duration includes a short warm up, the body of the workout, and a guided cooldown. After you finish the guided portion, you can end the workout or choose to continue if you want to keep doing more without exiting the current workout.
The distance shown on the card is an estimate of how far the average user will go given the duration of the workout and an average user’s speed. Some users may go farther or shorter than the estimation. Regardless, the total distance ran is recorded in the workout history which can be found in the Profile tab in the app.
The calorie burn is an estimate of the amount of calories the average user will burn given an average user’s personal details and exerted effort in the workout. Like distance, some users may burn more or less calories than the given estimate.
2 & 3) Customized and Open Workouts
If you want to go on a more unstructured workout, you can choose to do an open walk, run, or bike with Vi. By pressing the “+” button on the home screen, you can access two other types of workouts: customized and open workouts. To customize your own time or distance workout, you can use the toggles to set a time or distance constraint. Vi will coach you with those constraints in mind, and you can choose to continue going after meeting the goal or ending the workout at that end point. Open workouts provide the most unstructured workout where you can just go with no limit and end whenever you want.
Speed and Heart Rate Zone Training
Vi uses the 5 zone training method with both speed and heart rate during coaching. After running together outdoors for about two hours, Vi calibrates to your specific speed and heart rate capabilities. To give Vi a robust understanding of your capabilities, you can try a few different workout types that show a range of your abilities. Vi continues calibrating as you do more workouts, so your speed and HR zones will remain an up to date.
In fitness training, there are 5 active zones:
- Active Recovery
- High Aerobic
Zone 1: Active Recovery
- 50-60% of HR Max
- What is this run for: Recovery.
- Very light, recovery workout, helps your body heal before hard workout days.
Zone 2: Aerobic
- 60-70% of HR Max
- What is this run for: Building endurance.
- Light, endurance training that you can maintain for a long period of time.
Zone 3: High Aerobic
- 70-80% of HR Max
- What is this run for: Improving body’s efficiency.
- Moderate workout, hard to maintain for long periods of time, improves blood circulation.
Zone 4: Anaerobic
- 80-90% of HR Max
- What is this run for: Speed.
- Hard, fast training to train your muscles for speed.
Zone 5: Lactic
- 90-100% of HR Max
- What is this run for: Fast twitch muscle fibers.
- Maximum speed run, very short speed bursts, muscles work at their highest capacity while building up lactic acid.
Vi builds your five heart rate training zones if you have Vi Sense with the HR sensor. Although there are many simple equations online that claim to calculate your target heart rate zone, many are not accurate for individuals after a certain age or with unique conditions. Vi uses actual heart rate data from your workouts to build these zones and give you the best representation of your heart’s capabilities while training.
If you do not have Vi Sense, Vi still builds your five speed zones based on your speed and distance data. Be sure to do these workouts outdoors where Vi can take GPS measurements.
Vi measures and utilizes speed, distance, pace, step rate, calories, elevation, and more to create personalized and accurate workouts. In guided runs, Vi tracks if you are meeting the speed and zone guidance by notifying you if you need to speed up or slow down. Vi keeps you at an ideal step rate of 173 steps per minute using step rate check-ins and a special feature called Step to the Beat, where you practice picking up the pace to Vi’s unique beats. Vi tracks so many more features in your training like personal records, days passed between workouts, breaks you take during a run, weather, changes in your fitness capacity, and more. But don’t let us tell you about everything, go try it out yourselves!
Vi now offers her own curated playlists that correlate to the intensity of the workout. To use Vi music, make sure the music option on the workout details screen is toggled on. Vi music can also be turned on and off from the in run screen if you realize you forgot to change the setting before starting the workout. You do not have the option to skip songs when using Vi music because the songs correlate to specific portions of the workout, and the curated playlist yields the best music experience. If Vi music isn’t for you, just turn it off and play your own music from any other app in the background.
Vi Sense is a pair of bluetooth headphones that sits comfortably around the user’s neck with heart rate measurement and speech recognition capabilities. In the left earbud, there is a heart rate sensor which lights up bright green light when on. Be sure to rotate the earbud back in the inner ear to ensure proper heart rate measurement. The right earbud offers conversation and speech recognition capabilities to talk with Vi during a workout. When you tap the right earbud, it activates Vi to listen to your voice commands. You can ask Vi any of the following to facilitate a phone-free workout experience:
- Check my stats
- How am I doing
- How much more
- What time is it?
- Heart Rate
Having heart rate measurements enables Vi’s heart rate coaching abilities. Vi will measure how long you have spent in your ideal heart rate zone and detect how far you are from reaching your ideal heart rate zone. In addition, Vi will track your heart rate and graph your heart rate changes throughout your workout.
Vi React is our newest pair of bluetooth headphones. With just a thin wire connecting the two earbuds, these light headphones wrap easily around the back of your head. At a lower price point than Vi Sense, Vi React offers the same conversation and speech recognition capabilities minus the heart rate sensor. To activate Vi’s speech recognition platform, just press the “Vi” button on the headphones’ control box and speak into the mic. All of the same voice commands work with Vi React besides the heart rate command.
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