Whether you’re trying to lose weight, put on mass or maintain where you are, tracking your workouts is essential for evaluating where you are and where you want to be regarding your fitness. With the smartest Prevayl technology at your fingertips, tracking your workouts has never been easier.

If you’ve been hitting the gym but aren’t tracking your progress, keep reading to find out why it might be a good idea to start – and how Prevayl can help.

To effectively evaluate your progress, you need to track your workouts to see what you’re currently doing and what you need to do moving forward in order to reach your fitness goals. Not only that, tracking your workouts is also a great way to drive the direction of your training, keep yourself accountable and motivate you to push even further.

To help you achieve just that, we’ve created the Prevayl App.

The Prevayl App unifies all your fitness data captured by the Prevayl Sensor and SmartWear® to give you a smarter way to track your workouts. By integrating your personalised fitness goals (that you set yourself) into your workout tracking, we empower you to monitor weekly improvements and see how your performance develops over time. Now you can spend less time fiddling with cryptic interfaces and more time tracking, analysing and progressing.

To start tracking a workout, simply tap the + icon > Workout > Select from the list of workouts you can track: 

With the live workout screen, you can monitor your performance every second of every session, from start to finish. This will help you ensure you stay in the correct Training Zone(s) for your goals as well as keep a close eye on your Body Load to stay safe in high-intensity training.

Depending on your workout, you may see different metrics when tracking your performance in real time. For example, workouts like outdoor cycle, hike, mountain biking, outdoor run and walk will measure the pace via GPS in addition to other Prevayl metrics.

With each workout, your TRGT is automatically tracked (providing that you’ve set your goals) and added to your weekly TRGT progress, giving you a better understanding of your fitness progress at a glance.

Is your preferred workout not on the list? You may select the option that best matches your activity. For instance, if you’re doing a workout on an elliptical trainer, choose Bike (Indoor), or Intervals if that’s what you’re doing. Our team is constantly working on adding more options to the list so keep an eye out for future updates.

To look back at your Prevayl journey, go to the History tab.

This is where you will find an overview of all your recorded workouts, BodyCheck™ and Guided Breathing sessions, plus your accumulated TRGT measured against the goal(s) you set yourself at the start of the week. Scroll to the bottom of the screen to find live stats from each workout you’ve done in the past week.

In just a few taps, you can see how your fitness story progresses. So, are you getting stronger? Faster? Fitter?

Ready to start tracking your workouts? It all starts with a Training Pack – shop our Men’s and Women’s collections now.

Tracking your workouts using the Prevayl App enables you to review your progress and evaluate your approach, maximising your gains from each session.

How to Track & Analyse Your Workouts Using the Prevayl App

Prevayl took a road trip to the Wasps Elite Performance and Innovation Centre, to visit the newest Prevayl Pro Jacob Umaga. In between drop goals and a heavy-duty gym session, we delved into Jacob’s journey and discovered that rugby is woven into his DNA.

“My England cap, my dad’s Samoan cap and my uncle’s New Zealand cap. It’s cool to see how far the family name travels across the world.”

It appears a career in rugby was written in the stars for Jacob. In fact, the young fly-half never even considered a backup plan, if rugby didn’t pan out. Fortunately, his parents were very supportive, and he would soon make a name for himself.

“There was definitely a little bit of pressure. I was brought up playing rugby, I was never forced into it, but every weekend I would go to games with my dad.”

Jacob and his dad, Mike Umaga, are very close when it comes to feedback. He somewhat jokingly recalls his dad being very hot on his case. Now, Wasps’ starting fly-half, having acquired significant experience as a pro, and his dad, fully committed to his coaching career, the rugby fanatics are able to bounce off each other swimmingly.

“My mum always gives me unconditional support and my dad gives me the tough love, but he’s got better, especially now I’ve grown up.”

In 2018, Jacob played for Auckland Rugby Union and got to spend nine months with his uncle, Tana Umaga. People are naturally in awe of Jacob’s link to rugby royalty, and he would always smile and nod along when being probed, but he admits – besides seeing his uncle on holiday now and again – he never really knew him, until he played for Auckland.

“He gets stopped in the street all the time. For me to hang out with him and see what the world’s like through his eyes was pretty cool.”

Jacob was able to glean many off-field lessons during this time regarding recovery and nutrition. As a seasoned vegetarian, Tana studied what his nephew was putting into his body and tried to set him on the right path.    

“He’s always been obsessed with looking after himself, making sure he’s getting the right nourishment. Whereas me, as a twenty-year old, I was going to KFC every day.”

The Wasps star has been involved in the England squad since U18s and U20s. Competing in the Rugby World Cup in Georgia was a huge stepping stone towards Jacob’s senior debut.  

Jacob remembers fondly battling against the best players in the world and getting to meet some of them again, later in life.  

“I played against Samoa which felt really weird at the time, and when I went to Auckland, I actually played against a lot of the lads I had previously played, in the World Cup from New Zealand and Samoa.”

In January 2020, Jacob made his long-awaited senior debut, an incredible feat for any young player. Being able to run out to a roaring crowd, to represent your country, and at Twickenham no less, Jacob’s personal triumph was shared with his family – who were of course in attendance.

Another London-based fly-half to make his senior debut was Marcus Smith. The two youngsters – having previously played together at U20s – partnered famously against the USA. Marcus, starting at number ten and Jacob coming on at centre, it seemed a new era of English rugby was in the air.

“To play alongside Marcus, especially after being on opposite sides for so long, was great. I got to see first-hand why he is so highly regarded.”

Another ‘perk’ of wearing the rose on your chest, is to be coached by none other than Eddie Jones. The Australian coaching powerhouse is notorious for challenging his players and getting them to think differently. He strives for perfection and to stay ahead of the competition.

“He literally wants to be the best in the world in every aspect of rugby.”

Eddie Jones is also known for his somewhat unorthodox managerial style. In fact, the veteran rugby coach is not opposed to trying unconventional training methods, if it leads to an increase in performance.

“During one training session, he actually got us chucking an egg around. That was definitely something I had never done before.

“The aim was to work on our hand-eye coordination. It was a bit bizarre, but I really enjoyed it.”

Jacob has certainly found a home at the London Wasps, he’s also made some life-long friendships along the way, such as lightning-fast winger, Paolo Odogwu. The two had actually played against one another some ten years prior, Paolo, playing for Staffordshire and Jacob for Warwickshire.

“I just remember this lad on the other side of the pitch, who had the biggest legs I’d ever seen, and was only five-foot tall.”

They met again whilst they were both stationed at Leicester, however, it was only when Paolo signed for Wasps in 2019, that they became inseparable. So much so in fact, the pair have started their own clothing company.  

Jacob has wanted to have his own clothing brand since he was a fourteen-year-old, mocking up designs on his laptop. Paolo, who is ‘a bit more out there’ when it comes to fashion, decided that they should go into business together, and they haven’t looked back since.

“We came up with loads of names and then we stuck with Composure Club, and it’s taken off from there.

“Everything we’ve put out has been really well received from our teammates, to some of the fans. Hopefully we can just continue to push forward.”

So, what does the future hold for Jacob? Can his team make their way back to the very top? Has rugby taken a back seat to his fashion aspirations?

“My main focus is winning here with the Wasps! Winning as many games as possible, getting to that final.

“We went through so much last year that I’d love for us at the end of this season to be amongst the best.”

The Wasps fly-half Jacob Umaga recounts growing up in a family steeped in rugby history; relationships with his dad and uncle, and living up to their legacy.

Jacob Umaga: Embracing His Family Legacy | Prevayl

Don't let appearances fool you; Prevayl SmartWear® is no ordinary sportswear. Hidden within each smart garment are our patented electrodes, engineered into the underband which sit just below your chest to capture your biometric data with unrivalled precision.

But first, you need to find your size. This is absolutely paramount in order to get the most out of your SmartWear®. In fact, an ill-fitting garment is the most common cause of inaccurate or inconsistent data, so it’s worth taking a couple of minutes to check out the size guide to find your optimal fit.

In this article, we detail all your burning questions about our sizing system, from why the right size is crucial for a smarter workout and how to find it.

All SmartWear® should wrap snugly around the chest at the sternum and feel tight enough that they don’t move around, but not so tight that it restricts your breathing.

The overall fit of the garment, however, differs depending on the item – Compressive Fit items should hug your body like a second-skin without feeling constrictive, whereas the Layered items offer a looser fit with the underband built underneath a regular fit t-shirt or tank.

The underband of your smart sports bra should run evenly around your ribs just below your bust. It needs to fit tightly enough so that it won't move around while you exercise. It should not, however, be so tight that it restricts your breathing.

In order to get the maximum benefit from your smart garment, the electrodes (which are built into the underband) need to make direct contact with your skin and remain so throughout the entire duration of your workout. This is vital to get the most precise readings of your cardio activities and movements. If the underband is too loose, it may slip or slide during exercise, which can lead to inaccuracy and/or inconsistency in the biometric readings.

To help you find the most accurate fit, we’ve put together a step-by-step guide to get your underband measurement.

Follow the steps below for men’s Compressive Fit and Layered items:

Wrap the tape measure under your pecs, not on your chest 

Pull the tape measure snug but not too tight 

Mark the measurement where your fingers meet

Follow the steps below for women’s Smart Sports Bra:

Wrap the tape measure around your body right under your bust where the bra band sits 

Pull the measuring tape snug but not too tight 

Mark the measurement where your fingers meet 

Use the chart above to convert your underbust measurement into a SmartWear® Sports Bra Size*

*If your band measurement falls between two sizes, round down to the nearest whole measurement.

We hope you have all the information you need to make an informed decision. If you require further information, please get in touch via help.prevayl.com

Don't have a measuring tape? Don't worry, download this printable measuring tape and following the instructions to find your perfect fit.

Start training today smarter, shop our Men’s and Women’s collections.

New to Prevayl? Looking to get yourself a Training Pack? Follow this guide to find your underband size in our range of men’s and women’s smart sportswear.

Size Matters: A Guide to Find Your SmartWear® Fit | Prevayl

Size Matters: A Guide to Find Your SmartWear® Fit

Prevayls Pros have found a new recruit in three-time track and field Olympian Adam Gemili. After a day of pushing himself to limits beyond mere mortals, we sat down with Adam to get some insight into the mental side of his training and how the tools he has acquired over the years have served him to becoming one of the most decorated sprinters in British history.

Three quick breaths followed by a final deep inhale, that was Adam’s ritual before he possessed the skills to control his nerves ahead of a life-changing race. He would almost try and muscle his way through the occasion without any preparation.

During the London 2012 Olympics, Adam, at only 18 years old – and still very green in the sport – secured a spot in the semi-finals. He remembers walking around the Olympic Village saying to himself that he didn’t deserve to be there. Now, seconds before racing some of the fastest men on the planet, Adam, doesn’t believe he can win. 

“The gun fired, and my mind wasn’t focused on the race, all I could think of was that I don’t want to get beaten too badly or make a fool of myself in front of the whole stadium. What if people back home think I’ve let them down?”

Adam came third in the race, narrowly missing out by 300th of a second. Looking back, he feels that had he been mentally ready he could have made the final. 

“I realised very quickly that the mental side of my game wasn’t right. Physically I was in great shape, I could run as fast as the others but mentally, I wasn’t prepared. That’s when I decided to make a change.”

In 2013, Dr Steve Peters gave a talk to help Team GB athletes and Adam was instantly hooked. 

“After that talk, my mindset changed completely. I approached him that day and seven years later we’re still together. He’s one of the nicest guys I’ve ever met, and he’s never charged me a penny. He just loves helping me and the other athletes. I’ll always be so grateful to him.”

Adam recalls his very first conversation with Dr Peters.

“What you’re doing as a job is stupid,” said Dr Peters. “You’re running in a circle and getting paid to do it, what you do is ridiculous.”

That first glimpse of his tough love approach, albeit disguised through a veil of light-hearted mockery has given Adam perspective. He has accepted that at the end of the day it’s just sport.

Adam and Dr Peters work closely on preparing for all the possible outcomes that may occur during a race. So, if something does happen he’s ready for it.

“It’s so important to practise that preparation, it won’t just happen overnight, you won’t just learn how to do it so I practice that every day at training.

“I close my eyes, I lay down, and try to go through the motions as if I can really feel I’m on that start line about to race. My heart rate starts to increase, my muscles start to feel like they are working. I picture the whole race, then I go through everything that could go wrong and how I’m going to react.”

A lot of athletes close themselves off and deflect the energy that comes towards them, Adam tries to open himself up and fully embrace the moment.

Even when competing against the best to ever do it – Adam’s personal sporting hero, Usain Bolt – you still have to believe you’re the best.

“As an athlete, when he was in his prime, Usain was unbeatable, but any time I raced him I had to have that self- belief. I had to back myself to win.

“During one race I remember seeing the back of his head and thinking ‘Wow, that guy is fast!’ He was just that much better. I look at it like I had front row seats to the show.”

Adam hasn’t just learned from Usain Bolt. In fact, Adam takes every opportunity he can to find out what makes the greats, well great. Whether that’s binging The Last Dance on Netflix or reading tales from the likes of Michael Johnson and Kelly Holmes.

“They are not all telling you different ways to do it, what it comes down to is pretty simple: a balanced lifestyle, eat, sleep and train well.”

Easier said than done as for many athletes the diet is the hardest thing to control. Your body is screaming for bad food, but your mind is telling you to stay as lean as possible and to fuel your body correctly.

“You wouldn’t put regular fuel in a Formula One car so you can’t put sub-par food in an athlete.” says Adam through stomach rumbles.

When Adam does get a rest or during his off season, he can succumb to some of his cravings because he knows for the next eleven months, it’s going to be strict.

“I love Indian food. I’ll always eat the hottest curry going – I’m all about the spice. I’m also a big dessert fan, cakes, chocolates; you name it. Actually, it’s hard to find stuff that I don’t eat.”

Adam, now being a seasoned veteran in the world of track and field, lives his life by three simple rules:

1. Set goals: On my phone I’ve got my long-term goals for next year as my home screen. I see them every day and it keeps me motivated.

2. Be patient: Everyone’s journey is different. Some get successful young and for others, it might come later. I’m 27, nearly 28, I started at 18, it’s gone by in a blink. Sooner or later I’m not going to be doing this anymore. 

3. Enjoy the ride: A lot of people, especially older athletes, are so caught up with the next event that they don’t take time to enjoy the moment that they’re in.

Team GB sprinter Adam Gemili sits down with Prevayl to talk about how he found his focus for each race and to share his secrets to success on the tracks.

Adam Gemili: The Importance of Mental Preparation | Prevayl

Adam Gemili: The Importance of Mental Preparation

Team GB sprinter and Prevayl Pro Adam Gemili sits down with us to talk about how he maintains his focus for each race and to share his secrets to success on the tracks.

Great Britain’s most accomplished Taekwondo athlete, Jade Jones OBE, recently spent the day at Prevayl HQ to test our tech. After a day of deadlifts, sprints and renegade rows, we talked to Jade about what it takes to stay motivated after having achieved everything in the sport – especially when facing a recent setback like Tokyo 2020.

A coach, a nutritionist and a gym fit for an Olympian. Just three essentials Jade had to forgo during lockdown. Training every day and keeping to a certain weight was anything but a walk in the park for the Welsh sporting giant.

Jade is of course no stranger to adversity but by her own admission, being housebound with her roommate – who happens to be in the heavyweight category – wasn’t exactly a piece of cake. 

“She was cooking brownies and cookies all the time and my weight kept going up. I didn’t think I would ever make the weight category again.

“I’ve literally been the same weight since I was sixteen, now I’m twenty-eight it’s harder to maintain that weight.”

In 2017, Jade’s long-time coach Paul Green resigned from GB Taekwondo leaving Jade to find a new guiding light, but champions adapt and always find a way to push forward.

“It’s been tough over the last few years trying to build chemistry, trust and respect with someone again. I had been with Paul since I was a kid.”

From having her face on every Team GB oriented publication, to appearing in multiple Olympic sponsored adverts for Rio 2016, Jade was well versed in being the face of British Taekwondo going into Tokyo 2020. This time round however, there was more pressure on Jade - self added pressure, admits Flint's golden girl. 

“I made too much of a big deal out of it. Looking back, I realise I was doing it for the wrong reasons. It’s my own fault really, I put too much pressure on myself.”

Jade’s mindset towards Tokyo 2020 was more focused on what she could lose rather than what she could win. Upon reflection, Jade realises she needed to be more ‘selfish’, more concentrated on her reasons for competing rather than being swayed by external noise.

“I’ve learned a lot since Tokyo. I’m going to use this experience to add fuel to the fire and make myself stronger.

“I’m going to have a different mindset going into Paris, and a different mindset towards life as well.”

Most people view Jade’s short-lived outing in Tokyo as a freak loss, what people don’t acknowledge is that her opponent, Kimia Alizadeh Zonoozi, is not an unfamiliar foe.  

“She’s a tough opponent for a first fight. She’s a big, tall girl. On my day, I could beat her, but she was always going to be tough.”

The absence of a crowd massively impacted Jade, even knowing beforehand not to expect that raw energy, she couldn’t acclimatise to the desolate arena.

“Normally I get nervous and then everyone screams and that gets my adrenaline going, it throws me into fight mode, here, I was just nervous and couldn’t feed off a crowd.

“I felt that everything was against me, I love having a crowd, I love having my family there, I love all the bigness of the Olympics and it didn’t feel like that, it felt like a test match almost, my worst kind of style. But everyone had the same experience, so no excuses my end, it just wasn’t my day.”

So, what’s next for the two-time Olympic gold medallist? After having achieved everything in Taekwondo, does the hunger fade? Will anything live up to that first gold? Is hanging up the dobok in the cards? 

“Now I’ve lost, the hunger is back. I’m not going out like that. I’m gonna get that gold medal back before I retire.”

Asked and answered, at 28 years old, The Headhunter, having already competed in three Olympic Games has her eyes fully set on Paris 2024.

Jade Jones talks to us about overcoming lockdown, putting too much pressure on herself and bouncing back hungrier than ever after her defeat in Tokyo 2022.

Jade Jones: Staying Motivated During Difficult Times | Prevayl

Jade Jones: Staying Motivated During Difficult Times

When you train, are you working hard or hardly working? How can you even tell?

Training Zones in the Prevayl App are designed to help you keep track of how hard you’re training on the fly. Working at the right intensity can help you get the most out of your training and achieve your fitness goals in the safest and smartest way.

Keep reading to find out how training according to Training Zones can help maximise your cardio workout.

Training Zones are essentially your exercise heart rate zones, or training levels based on your top effort level (your maximum heart rate). For example, when you’re exercising at a level where you’re working at 70% of your max HR, you’re training in Training Zone 3.

The Training Zone in which you train will determine the effectiveness of this training for you. This is important since it enables you to achieve specific fitness goals, whether it’s to burn more fat or to build muscle.

While the zones are set ranges, they shift to fit the individual based on your maximum. These zones change depending on your age, gender and other variables, so no matter who you are and how fit you are, you can train according to your Training Zones.

To find the right zone to achieve your aim, you first need to work out your max HR – the most accurate way of doing this is using the FitnessCheck feature in the Prevayl App.

There are five Training Zones in the Prevayl App:

Zone 2: 60-70% of max HR (Moderate effort)

Zone 3: 70-80% of max HR (Moderate to high effort)

Zone 5: 90-100% of max HR (Very high effort)

To get the most accurate data out of Training Zones, make sure your personal max HR is kept up to date – to do so we recommend performing a FitnessCheck every four to six weeks. Having the wrong max HR could mean the difference between one Training Zone and the next, which results in inaccurate ratings of your workout intensity.

Exercising using this metric can help you hit specific intensity targets, which makes it the perfect workout companion whatever your fitness goal. Below are the four Training Zones that you want to work in to improve health.

How often and how long you train in each zone depends on your fitness goals, current level of fitness, overall health and workout preferences. For example, many runners, cyclists, triathletes and other endurance athletes train in Zone 1 and 2 for the most part – where your body mostly relies on fat for fuel, and fat is a longer-lasting energy source, making longer workouts more sustainable.

Below is some guidance on what happens to your body when you train in each Training Zone:

Zone 1: When training in Zone 1, approximately 85% of the calories you burn are fat. Although you’re burning fewer calories than you would if you were exercising in a higher zone, you can generally sustain training in Zone 1 the longest.

Zone 2: In Zone 2, roughly 65% of the calories you burn are fat. This zone is where your body learns to better utilise oxygen, pump blood efficiently and use fat as fuel, making it the ideal zone for burning fat while re-energising your muscles with glycogen.

Zone 3: Zone 3 is where your body works to boost cardiovascular fitness. About 45% of the calories you burn in this zone are fat, but you’re burning a higher number of overall calories. In this zone, your body’s ability to carry oxygen to muscles and remove carbon dioxide enhances, which makes it a great way to increase overall muscle strength.

Zone 4: Training at 80% to 90% of your max HR puts you in Zone 4, where your body burns glycogen and produces lactic acid at a faster rate than it can be removed – known as your lactate threshold. Training in Zone 4 improves your lactate efficiency to help remove it at a higher rate in the future.

Zone 5: The final zone, Zone 5, is where your muscles are in oxygen debt. This zone is best for building speed and burning fat, but it can only be maintained for short bursts – even for the very fit! If you find that you're spending more than a few minutes in Zone 5 at once, it may be time to reevaluate your max HR using FitnessCheck.

Ready to train smart using Training Zones? It all starts with a Training Pack – shop our Men’s and Women’s collections now.

How hard are you training? What should your HR be to get the best results? Start monitoring the intensity of your workout using Prevayl's Training Zones.

What Are Training Zones in the Prevayl App & How to Use Them

In the Zone: How to Use Training Zones in the Prevayl App

Meet the newest sporting elite to join our team of Prevayl Pros! Jack Hanrahan is a certified fitness trainer and strength coach on a mission to help people get stronger, fitter and move better. Throughout his career, Jack has worked with clients from world-class athletes to Hollywood actors, and it’s led him to this point: a Prevayl Pro.

Following his visit to the Prevayl HQ, we caught up with Jack to discuss his fitness inspiration, his vision for the industry, his pro tip for every fitness beginner and much more.

Q: What’s your first impression of Prevayl after meeting the team and trying out the kit?

A: My first thought was “How is this even possible?”

It’s amazing how far technology has come. Especially when I think of how the fitness tracker industry has been static for such a long time, I think Prevayl is something that pushes the boundaries and takes performance data to the next level, so I find it very exciting.

When it comes to SmartWear®, I really like the fit and the feel of the garments. The Sensor is tiny, which is great because it’s discreet and easy to integrate into the clothing. The app is very easy to use as well, and tells me what I want to know. Generally, the first impression is very positive.

Q: How have you integrated Prevayl into your training?

A: It was fairly straightforward. I’ve been using it mainly for cardio because for me, I find that that’s the best use case in my own training. I want to see real-time HR data and to be able to adjust the intensity of my session accordingly. Sure, you can use a rating of perceived exertion but the live HR in the Prevayl App tells you exactly what’s going on metabolically, which makes it very useful when you’re trying to perform a session as accurately as possible.

Another feature that really stands out to me is Goals. My goal around cardio is very much based on time – the amount of time I spend training in each Training Zone so I quite like that. I can simply type my goal in the app and split that across my sessions to achieve that goal. It helps to keep me accountable and on track to reach my target for the week.

Q: So, what inspired you to get into fitness in the first place?

A: My passion for fitness goes back to my school years. My PE teacher was an international high jumper. She was a strong, fit, very impressive athlete herself and I was really inspired by her. She got me into track and field athletics, and I just really enjoyed training and pushing myself. I love that training has the power to literally change your body, make it train better and become more athletic – it’s all on you, you have that control. So that’s where I fell in love with training and fitness in general.

Q: Fast-forward to the present, how do you balance your life as a CEO, a founder, a fitness coach, an influencer, etc.?

A: Balance… I’m glad you mention balance. It’s a really important word for me. I’m all about balance in my training, my nutrition and my life in every aspect.

I’d say it’s hard because when you’re ambitious, you tend to have big aspirations and goals, and you want to work really hard and push yourself to achieve all of them. It’s a working progress but what I’ve come to learn is that if you push yourself too much in a certain direction, it knocks you off balance and the output suffers as a result. 

My job has really changed quite significantly in the last two years. In the past, I spent most of my life as a coach working one-on-one with people but now that I’m bringing that to a much bigger audience, I can’t just be a coach anymore. I also have to be a CEO and I have to understand business, how to work with people as a team… and I have to learn lots of new skills. Basically, I’m a Jack of all trades now… Hopefully I’ll be a master of all of them one day. It’s tough, but it’s exciting and it keeps me engaged!

Q: How do you stay motivated every day with all that’s going on?

A: It’s the purpose. I really want to impact the industry and people’s lives on a big scale because I see a lot of problems and I know I can help people. It’s knowing that you can make a big difference that really drives me.

Now, how do I actually manage the day-to-day stress, that’s where training comes in. At first glance, looking at someone like me, you might think all of this is to look good but, for me, the physical and mental health aspect of exercise that stands out as the number one reason why I train. It keeps me balanced, clear-headed and focused, and I would not be here if I didn’t have that as an outlet.

A: Engaging with our members. When I hear stories like “I had this lower back pain for seven years, now I’m pain-free,” or “I’ve really learned how to train in a way that’s sustainable in my lifestyle. I have a child, I’m very busy and I haven’t been able to find that before.” That, for me, is the best part of my job. Empowering people to gain control of their health through smart and sustainable fitness habits.

Q: Looking into the next four, five years, what are your ambitions?

A: At the moment, growing PRGRM is my biggest focus. I’d like to make the programmes more holistic. I mean, we already have very balanced training – it includes strength training, cardio and mobility, which is one of our USPs – but eventually I’d like to include nutrition as well as coaching and content around stress management and recovery, like meditation and lifestyle habits. I think to really offer full support to help people moving towards their health and fitness goals, we need to involve all these different areas of health because that’s how we make the maximum impact. That’s definitely not two or three years away, probably much further down the line. In the meantime, I’m focusing on improving the app itself, including the features, level of guidance and coaching.

Ultimately, my goal is to put health back into fitness. When I started in the industry, strength training was more straightforward but I think it’s become confusing over the years with social media. More and more people are winding up injured and burnt out, so I really want to help reorient people to the big picture of fitness and see it as a powerful tool to improve your quality of life. I want to challenge the status quo of unbalanced methods that are so common in the gyms and get people to replace that training with a more well rounded and more sustainable approach.

Q: Do you have any tips for anyone who aspires to get into fitness?

A: If someone is a complete beginner, I’d recommend that they should start with something that’s easy to commit to and integrate into their life. Because the goal is to make exercise a lifestyle habit that’s sustainable long term, which is the key to consistency. It’s not about “I need to get in shape for summer”, that’s not the right mindset to have. That’s why we need to move people away from just thinking it’s all about aesthetics; fitness is something that can change your mental health and many aspects of your life beyond your looks.

So yeah, start with something very easy, like training at home for 30 minutes twice a week. Whatever you start with, just make sure it’s something you can do. You can always build on that over time as you start to see how it has a positive impact on you.

Q: Finally, what’s one thing people might be surprised to learn about you?

A: Something people might not know is by the age of 18, I’d had three knee operations over four, five years – and the surgeon told me I’d never play sport again, which completely destroyed me.

It got to a point where I had to stop competitive sports – it just wasn’t going to happen for me. But the good thing is it kickstarted my whole journey of learning about fitness. I’m now 33, pain-free and feeling stronger and fitter than I’ve ever been!

Jack has harnessed the power to Prevayl to train smart, and you can too. Shop SmartWear® now – Men’s and Women’s.

We sat down with Jack Hanrahan, the newest Prevayl Pro, to discuss his fitness inspiration, his vision for the industry and his pro tip for every fitness beginner.

Jack Hanrahan on Bringing Health Back Into Fitness | Prevayl

Jack Hanrahan: Mission to Put Health Back Into Fitness

We sat down with Jack Hanrahan, the newest Prevayl Pro, to discuss his fitness inspiration, vision for the industry,  pro tip for every fitness beginner and more.

When it comes to smart sportswear, you’d be hard-pressed to find one as accurate and detailed as Prevayl. From basic to advanced performance data, the Prevayl App gives you everything you need to optimise your time and effort at the gym.

If you’re new to Prevayl, you need to know the metrics, what they represent and how they’re measured to get the full potential from your kit. Here, we explain five metrics in the Prevayl App to help you start a new chapter in your fitness journey.

TRGT (Training Goal Tracker) is an integral part of the Prevayl App, which empowers you to track your fitness progress.

Your TRGT is based on a TRIMP Score, which is a widely used measure of exercise intensity, based on heart rate, in both scientific research and sport. It quantifies training load and stress placed on you by a single number – think of it as your fitness progress quantified numerically.

You may have seen a similar intensity score in other fitness trackers, but no one does it like us. We use an algorithm which is not currently seen in any other fitness tracker out there to tailor your TRGT to your fitness level, thus creating a metric unique to you.

Doing a BodyCheck™ every morning when you wake up enables us to provide you with personalised training advice based on how recovered your body is. After each BodyCheck™, you’ll be presented with a result which indicates how recovered you are.

The BodyCheck™ sets itself apart from other fitness trackers by measuring your resting HR and HRV in both lying down and standing up phases to identify signs of under recovery and overtraining. Whereas other fitness trackers, which typically only measure your resting HR and HRV during sleep (lying down phase), can only detect under recovery and not overtraining.

Below your BodyCheck™ result is a daily training recommendation on how to approach your training: whether you should train, rest or progress. This is the outcome of a big decision tree consisting of your BodyCheck™ result, training history and experience level to ensure you reach your fitness goals safely. And all of this only takes three minutes.

Training Zones show you how much time you spent in each Training Zone throughout a workout. They’re a visualisation of your five heart rate zones based on the intensity of training relative to your maximum heart rate (max HR), the fastest rate that your heart can beat during maximal effort exercise.

There are five Training Zones, each of them corresponds to a different percentage of your max HR:

To get the most accurate data out of Training Zones, make sure your personal max HR is kept up to date – to do so we recommend performing a FitnessCheck every four to six weeks. Having the wrong max HR could mean the difference between one Training Zone and the next, which leads to inaccurate ratings of workout intensity.

Exercising using this metric can help you hit specific intensity targets, which makes it the perfect workout companion for all you heavy HIITers out there who want to fully optimise the benefits of your workout. For HIIT to be most effective, your work phase should reach at least 85% of your maximum effort or Training Zone 4. Likewise, should you decide to participate in active recovery on a rest day, your HR should not exceed Zone 2 – and Training Zones give you this insight at a glance.

Body Load is a metric that monitors your physical stress indicators. A first mover in the sportswear space, Body Load collates data from your current workout – including the time you’ve spent in specific Training Zones and the estimated change in your core temperature based on your HR – to give you the ability to steer clear of overtraining and injury, ensuring that you stay engaged throughout your fitness journey.

Body Load is designed to help you train safely by maintaining an intensity that isn’t putting your body under too much stress, which in turn increases the risk of injury. For example, if you’re advised to rest after a BodyCheck™, you should aim to keep your Body Load in the green zone as anything yellow or red is too much for a rest day.

Accumulative information is taken every second then delivered to the Prevayl App in a live chart, ​​clearly illustrating the total strain your body is under over the course of the session. This shows you the risk of overtraining and injury in real time, so if you’re the type that goes all out at the gym, this is one metric you need to pay attention to in order to progress safely.

Heart rate tracking is a standard feature on most fitness trackers and wearables. However, they’re not exactly known for their precision and their accuracy diminishes during exercise, which renders wearing them in workouts pointless.

Prevayl, on the other hand, is connected clothing that negates the need for a chest strap or additional fitness trackers. Lying within our smart t-shirts, tanks and sports bras is all the tech you need to capture the most precise measurement possible directly from your heart and level up your workout.

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