Squeeze, Hold & Release
Endurance Mode: squeeze, hold and release
Endurance Mode is one of the three main exercise modes in Rock. Its tag in the app is "Squeeze, Hold & Release". In this mode, you keep the contraction of your pelvic floor muscles for an extended period.
The aim of this mode is to improve the endurance of your muscles. You do this when you hold the tension for a longer duration.
How a set works
Before each set, the app shows "Get Ready" and counts down to the start of your kegel set. Then the screen tells you what to do. It shows "Squeeze", then "Hold", then "Release". You follow each cue until the set is complete.
When you finish, the app shows "Set Completed" and adds the minutes to your Rock Minutes. You can repeat the set, go to other modes, or view your training statistics.
Levels that rise with you
Each mode has its own level. When you level up and get stronger, the difficulty of the exercise increases. The app gradually increases the duration and intensity as you go up the levels. You can see your Endurance level on the main screen and on the Training Levels chart in your stats.
Where Endurance Mode fits in your plan
Rock has three main modes: Endurance, Control and Burst. Some exercises are more difficult than others. The app recommends 3 sets per day for each training mode. Train with all three modes and train with consistency. Consistency is the key.
To change mode, swipe on the main screen. Then press the play button to start a set.
Frequently Asked Questions
What does Endurance Mode train?
Endurance Mode trains you to hold the contraction of your pelvic floor muscles for a longer time. The aim is to improve the endurance of these muscles.
How many Endurance sets should I do each day?
Rock recommends 3 sets per day for each training mode. That is 3 Endurance sets, 3 Control sets and 3 Burst sets.
Does Endurance Mode get harder?
Yes. When you level up, the app increases the duration and intensity of the exercise.
Related guides
How to Do Kegel Exercises for Men
Find your pelvic floor muscles, squeeze for 3 seconds, relax for 3 seconds, and repeat 10 times, 3 times a day. A step-by-step guide with sources.
How Long Do Kegels Take to Work for Men?
Sources give 3 to 8 weeks for first results and a few months for some problems. A trial in men with erectile dysfunction measured gains at 3 months.