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Set your own squeeze, hold, release and rest

Custom Mode: set your own kegel timing

Custom Mode is a Rock exercise mode where you set the seconds for each squeeze, hold, release and rest step.

Rock has three main exercise modes. It also has Custom Mode. In Custom Mode, you choose the timing of each step yourself.

To open it, tap "Customize Mode" on the main screen, or go to Settings and tap "Custom Mode" in the Exercise section.

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

What you can set

Custom Mode has four steps: Squeeze, Hold, Release and Rest. You set the number of seconds for each step. You also set the Total Repetitions for the set.

When your settings are ready, tap "Go To Custom Mode". The app then guides you through your own pattern with the same on-screen cues as the main modes.

When to use Custom Mode

Use Custom Mode when you want a pattern that the three main modes do not give you. For example, you can set a longer rest between repetitions, or a shorter hold.

If a health care professional gave you an exercise plan, Custom Mode lets you set the same timing in the app. Ask your health care professional which timing is correct for you.

Track it with your other sets

Custom sets add to your training statistics in the same way as other sets. You can see your total minutes, total sets and streaks on the My Stats screen.

Frequently Asked Questions

What can I change in Custom Mode?

You can set the seconds for the Squeeze, Hold, Release and Rest steps. You can also set the Total Repetitions.

Where do I find Custom Mode?

Tap "Customize Mode" on the main screen, or open Settings and tap "Custom Mode".

Do Custom Mode sets count in my stats?

Yes. Your custom sets add to your total minutes and total sets.

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