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Fast Squeeze & Release

Burst Mode: fast squeeze and release

Burst Mode is one of the three main exercise modes in Rock. Its tag in the app is "Fast Squeeze & Release". In this mode, you do quick and strong contractions of your pelvic floor muscles. After each contraction, you relax the muscles quickly.

This mode gives your muscles short bursts of activity. It is designed to make your muscles respond faster and to make them stronger.

Main screen of the Rock app in Burst Mode, with the level bar and the play button

How a set works

Press the play button to start. After "Get Ready" and a countdown, the app shows the steps on the screen. In Burst Mode, the squeeze and the release come fast, one after the other.

At the end of the set, the app shows "Set Completed" and adds Rock Minutes to your total. You can repeat the set or move to another mode.

Levels in Burst Mode

Burst Mode has its own level. When you get stronger and level up, the difficulty of the exercise increases. Your Burst level shows on the main screen and in the Training Levels part of your stats.

Use Burst Mode with the other modes

Some exercises are more difficult than others. The app recommends 3 sets per day for each of the three main modes. Training holistically with consistency is the key. A set of Burst Mode is a good change after a long Endurance set.

Frequently Asked Questions

What does Burst Mode train?

Burst Mode trains quick contractions of the pelvic floor muscles. It is designed to make the muscles respond faster and to make them stronger.

Is Burst Mode harder than the other modes?

Some exercises are more difficult than others. Each mode has its own level, and the difficulty increases when you level up.

How many Burst sets should I do?

Rock recommends 3 sets per day for each training mode, Burst Mode included.

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