BLOX

Guide

Short, honest answers about training at home – for people with busy lives.

Bike & smart trainer

Zwift alternative: indoor cycling without a virtual worldLooking for a Zwift alternative? Smart trainer in ERG mode, workouts based on how you feel and Netflix or Prime Video alongside – no virtual world, no rigid plan.Smart trainer with Netflix, Prime Video & co.Ride your trainer while watching Netflix, Prime Video or Disney+ – without switching apps all the time. How indoor training with a show works, with watts and heart rate in view.ERG mode explainedWhat does ERG mode do on a smart trainer, when does it make sense and when not? Simply explained – with tips for intervals.A Peloton alternative for homeLooking for a Peloton alternative? Train with the bike, smart trainer and TV you already have – by how you feel, for two and with Netflix, Prime Video & co. alongside.Zwift on your TVUsing Zwift on your TV: what officially works (Apple TV), why Android TV isn’t supported and which alternatives there are for Android TV devices.Spinning at home – with heart rate and cadenceExercise bike or spin bike without Bluetooth? Here’s how to train with purpose using only heart-rate zones and cadence – even without a sensor, to a beat.

Strength & workouts

Staying fit with kidsWith a job and kids there’s hardly any time for exercise. Here’s how it still works: short sessions, quiet exercises and no guilt.Dumbbell workout for your living roomTrain your whole body with two dumbbells – in your living room, in 20 to 45 minutes. The best exercises and how to combine them.Dumbbell training plan for beginnersA simple dumbbell plan for beginners: 3 sessions a week, 6 basic exercises, 20–30 minutes – with tips on weight and progression.Full-body workout without equipmentFull-body workout at home without equipment: 8 bodyweight exercises as a 10, 20 or 30-minute workout – quiet versions included.20-minute workout20-minute full-body workout: structure, exercises and variations for beginners – with or without dumbbells, even on busy days.Kettlebell training for beginnersKettlebell training for beginners at home: the key basic exercises, the right weight and a simple 20-minute routine.Partner workout at homePartner workout at home, even without equipment: 10 exercises for two, “you go, I go” and ideas for couples – short, quiet and fun.

Stretching, back & winding down

Getting back to training after a coldWhen can I exercise again after a cold? Rules of thumb for a gentle return – no catching up and no pressure.Back exercises at homeBack training at home: mobility, core strength and stretching in 10–15 minutes, no equipment – with notes on when to see a doctor first.Full-body stretchingStretches for the whole body in 15 minutes: neck, chest, back, hips, legs – calm, no equipment, ideal in the evening.Coherent breathingCoherent breathing simply explained: about six calm breaths per minute, e.g. 4 seconds in, 6 out – as a short exercise to wind down and fall asleep.

BLOX & training at home

Couples workout – training together at homeWorking out as a couple at home: the same workout or each your own in front of one TV – with an app, your own heart rate and your own controls on your phone.Training by how you feelWhy rigid training plans often fail in everyday life – and how training by how you feel works: muscle, heart and mood in balance.Fitness app for your TVTraining on the big screen: what a good fitness app for your TV should do – from phone control to streaming alongside.Multiplayer fitness at homeMultiplayer fitness without a console or VR headset: train together in front of the TV, everyone on their own phone – like a game, but real training.Working out while your partner watches TVOne wants to train, the other wants to watch a show? Here’s how both work on one TV: a small training window, audio on your phone, quiet exercises.Different goals – training togetherOne wants to build muscle, the other endurance? Here’s how you still train together: same time, different focus and intensity.