BFR training FAQ

This guidance is general in nature. Remember to seek advice from a healthcare professional before starting BFR training.

How often can I do BFR training?

The appropriate frequency of BFR training depends on your individual ability to recover between sessions. For many athletes, 2 to 3 sessions per week is effective.

How long should my BFR workouts be?

Sessions of BFR training are shorter than an average gym session, usually lasting about 20 minutes. As a general guideline, we advise no more than 20 minutes under occlusion without a deflation break.

Can I train with arm and leg cuffs at the same time?

It is not safe to use both arm and leg cuffs at the same time. Therefore, we only recommend using either arm or leg cuffs independently during your workout.

Should I deflate the cuffs between sets or leave them inflated?

There is no single correct approach: some protocols use continuous inflation while others include deflation between sets. Both methods are supported by research, so the choice will largely depend on your individual tolerance.

A common recommendation is to keep the cuffs inflated between sets, but deflate them between exercises. As above, continuous usage of the cuffs should be limited to approximately 20 minutes before allowing for a deflation break.

Does the app provide workout programs?

BFR training workouts are not available in the app at this time. This is a feature request we're aware of and continuing to evaluate.