kGoal Classic: Kegel Trainer Quick-Start Guide

Moving Target is the first workout we recommend for users who are getting started with kGoal. In particular, the "pre-workout" screen (after clicking on "Moving Target" on the Workout page in the app, but before clicking the button to begin the 5-minute workout) is a fantastic way to get acquainted with kGoal's biofeedback and basic function of the device itself.

On this pre-workout screen, you will see the real-time squeeze indication in the app (visual biofeedback). By using this real-time squeeze indication, you can work on activating and isolating your pelvic floor muscles, before worrying about following a specific workout routine.

When you click the button to begin the 5-Minute Moving Target workout, you will be asked to squeeze kGoal with your max strength for ten seconds. This establishes your squeeze strength for the workout and will tailor each workout to your personal ability during that workout.

The workout then guides you through a series of long squeezes, fast squeezes, and controlled squeezes. During the full workout, your goal is to squeeze kGoal to match the moving "target" line. The text prompts on the screen will let you know what is coming up next (including rest periods between squeezes) as well as the time remaining in the workout.

We are excited to announce Custom Workouts for kGoal, which allows you to create and modify your own workout sequences. Below is a tutorial video followed by a detailed step-by-step guide to using Custom Workouts.

Start by selecting “Custom Workouts” from the Workouts section in the app. You will see the main page for Custom Workouts, where you can either create a new workout, edit an existing workout, or begin an existing workout. Let’s go through each of these options.

Creating a New Workout:

To create a new workout, click on “Create a New Workout” at the bottom of the screen. You can then select if you’d like to copy an existing workout, or whether you’d like to start from scratch. Let’s first take a look at creating a new workout from scratch. To do this, select the “Clean Slate” button. This will create a blank workout canvas on which we can combine individual workout elements such as sustained squeezes, rests, and squeeze patterns.

Let’s begin this workout with a sustained 10-second squeeze at 57% strength, followed by an 8-second rest. Next, we’ll select the “Pattern” element, and define it to be 4 squeezes over 15 seconds, with the squeezes at 62% strength. The “Smooth Transitions” option controls whether the squeezes are sudden or gradual. We recommend turning on the “Smooth Transitions” option for long patterns with few squeezes, and leaving it off for fast squeeze patterns.

Let’s add a few more elements to this workout sequence, noting the “Total Workout Time” indicated at the bottom of the screen. You can drag individual workout elements to reorder them in the sequence, or you can delete individual workout elements. Notice that there is an indication of the total elapsed time after each workout element in the sequence. This is handy when you are reordering elements to know where you are in the sequence.

Let’s edit the name of this workout -- to make it something we’ll remember -- and then we can save it by clicking “save”. We’ll see it now show up in the list of Saved Workouts.

One great feature with Custom Workouts is that you can copy any of your saved workouts -- or any of the Workout Templates that we’ve provided -- and then make edits to the new copy. Let’s take a look to see how that works. We’ll select “Create a New Workout” and then choose one of our existing workouts -- one of the Templates in this case -- and then select “Copy and Edit”.

This takes us into the same editing mode we saw when creating a new workout from scratch, but now all of the workout elements are copied from the workout or template we chose. At this point, you can add, modify, delete, or re-order any of the workout elements and then re-name the workout at the top of the screen and save it (or cancel if you choose, to abandon the changes you made).

Editing a Saved Workout

Let’s go back to talk about editing an existing workout that you’ve already created. To enter the “Edit” mode, click the “Edit” button next to the list of your saved workouts. While in “Edit” mode, you can rearrange the workouts in the list by dragging them, and you can also delete a workout from the list. To edit a workout profile, click on it while in “edit” mode.

While editing a workout sequence, we can add, delete, or adjust workout elements, and we can also reorder them in the sequence. After making edits, we can save this workout sequence by clicking “save”, or we can cancel the edits. Let’s save our changes and return to the Custom Workouts main page.

Begin a Saved Workout:

If you’d like to do an existing workout -- either one that you’ve created or one that’s provided as a template -- just click on the workout in the list. You’ll need to have kGoal connected to the app to enter the workout. Just like in the original Moving Target workout, you will see the “pre-workout” screen showing the real-time feedback from kGoal. This is a good opportunity to calibrate kGoal to your current body position (tap the button on kGoal to reset the baseline to your current resting position).

From here, you can start the workout by pressing the button at the bottom of the screen. Then follow along to the instructions on the screen to guide you through the chosen workout sequence. You can pause or stop the workout at any time, using the buttons at the bottom of the screen, or it will conclude when it reaches the end of the workout sequence.

"Shape Shift" is a game in which the user squeezes kGoal in sync with a progression of shapes moving up the screen. As kGoal is squeezed, a set of "gates" open in proportion to the squeeze pressure. The goal is to open the gates just enough to let the shapes through.

During each 5-minute workout, the user can move to progressively more challenging levels by keeping the "control" score above 5.0 (this is a measurement of how closely the shapes are being matched as they pass through the gates).

The variety in each shape's profile is designed to focus on a combination of long and short squeezes of varying strength.

In the Bricks game, squeeze kGoal to move a paddle side-to-side to keep the ball in play. When the ball hits the bricks on the screen, the brick disappears and points are accumulated. When all bricks are gone, a new brick layout is shown.

The paddle will move left or right as you squeeze kGoal, with the direction depending on the ball's current trajectory.

This game is great for practicing fast muscle contractions. It is important to relax your muscles between squeezes. To help with this skill, you must release pressure on kGoal before squeezing again to move the paddle in the opposite direction.