Question 1

WHY 694?

Accepted Answer

694 STANDS FOR THREE THINGS:

1. IT REPRESENTS BELGIUM’S HIGHEST SUMMIT, STANDING AT 694M OF ALTITUDE
2. IT BRINGS US BACK TO THE ULTRA-DISTANCE RUNNING CHALLENGE, “0 TO 694” THAT MAX AND BEN COMPLETED IN JANUARY 2024 WHILE PUBLICLY LAUNCHING KINAVIA
3. IT REPRESENTS THE CORE OF OUR PURPOSE: TO ELEVATE THE STANDARD AND OUR QUEST TO ALWAYS RAISE THE BAR IN EVERYTHING WE DO.

Question 2

IS THIS PROGRAM SUITABLE FOR BEGINNERS?

Accepted Answer

THE 694 PROGRAM IS NOT DESIGNED FOR COMPLETE BEGINNERS - ESPECIALLY THOSE WITH LESS THAN A YEAR OF CONSISTENT GYM TRAINING OR NO EXPERIENCE WITH FREE WEIGHTS (BARBELLS, DUMBBELLS, KETTLEBELLS, ETC.).

IT’S IDEAL FOR:

• INTERMEDIATE LIFTERS WITH 1–2+ YEARS OF RESISTANCE TRAINING
 • ATHLETES WHO CARE ABOUT STRENGTH, MOVEMENT QUALITY, MOBILITY, AESTHETICS, AND LONG-TERM HEALTH
 • RUNNERS WHO WANT TO GET STRONGER, BUILD MUSCLE, AND IMPROVE RUNNING PERFORMANCE THROUGH A WELL-ROUNDED APPROACH

IN SHORT:

YOU DON’T NEED TO BE ADVANCED, BUT A BASE LEVEL OF CONSISTENCY AND GYM EXPERIENCE IS REQUIRED BUT HIGHLY MOTIVATED BEGINNERS WHO ARE EAGER TO DEVELOP GOOD HABITS AND BUILD SMART, LONG-TERM FITNESS FOUNDATIONS ARE WELCOM.

Question 3

WHAT EQUIPMENT DO I NEED?

Accepted Answer

A WELL-EQUIPPED COMMERCIAL OR FUNCTIONAL FITNESS GYM WITH:

• DUMBBELLS, KETTLEBELLS, BARBELLS, PLATES
 • SQUAT RACK, PULL-UP BARS, GYM RINGS OR TRX
 • TREADMILL, CARDIO MACHINES OR OUTDOOR RUNNING ACCESS
 • BANDS, BENCHES, BOXES, AND SPACE TO MOVE

Question 4

CAN I JOIN AT ANY TIME?

Accepted Answer

YES, YOU CAN SIGN UP ANYTIME.

ONCE YOU REGISTER, YOU CHOOSE WHEN TO START. BEFORE BEGINNING THE PROGRAM, YOU SELECT THE DAY YOUR "DAY 1, SESSION 1" STARTS. FROM THERE, YOU PROGRESS THROUGH THE PROGRAM IN ORDER, SESSION BY SESSION, AT YOUR OWN PACE.

THIS GIVES YOU FULL FLEXIBILITY WHILE PRESERVING A CLEAN, STRUCTURED PROGRESSION THROUGHOUT THE ENTIRE PROGRAM.

Question 5

HOW IS THE PROGRAM DELIVERED?

Accepted Answer

ONCE YOU’VE SIGNED UP, YOU’LL ACCESS THE ENTIRE 694 PROGRAM DIRECTLY THROUGH THE FITR APP. YOUR TRAINING SESSIONS, DETAILED COACH NOTES, COMMUNITY AND PROGRESS TRACKING WILL ALL BE AVAILABLE IN ONE PLACE.

Question 6

DO I GET ACCESS TO ALL PROGRAMS?

Accepted Answer

YOUR SUBSCRIPTION GIVES YOU ACCESS TO THE 694 PROGRAM AS YOUR MAIN STRUCTURE.

WITHIN 694, YOU DEVELOP YOUR FITNESS THROUGH PROGRESSIVE FUNCTIONAL RESISTANCE TRAINING WHILE HAVING ACCESS TO AN INTEGRATED AEROBIC CAPACITY TRACK. THIS ALLOWS YOU TO COMBINE AEROBIC WORK WITH THE STRENGTH SESSIONS BUILT INTO THE PROGRAM, DEPENDING ON YOUR TRAINING FOCUS.

WHEN A MORE SPECIFIC PREPARATION IS REQUIRED, YOU CAN ALWAYS ADD A FIXED LENGTH PROGRAM THROUGH A ONE TIME PURCHASE TO SHIFT YOUR TRAINING TOWARD A TARGETED GOAL.
THIS MEANS:

• YOUR STRENGTH & MOBILITY GAINS STAY CONSISTENT
 • YOUR RESISTANCE SESSIONS SUPPORT, NOT HINDER, YOUR AEROBIC PREP
 • YOUR ENTIRE PLAN STAYS BALANCED AND SUSTAINABLE, EVEN DURING PEAK AEROBIC PHASES

Question 7

HOW IS THE 694 PROGRAM STRUCTURED?

Accepted Answer

THE PROGRAM SPANS 694 DAYS, BROKEN DOWN INTO:

TRACK 1: FUNCTIONAL RESISTANCE TRAINING (FRT)
THE MAIN PROGRAM RUNS IN ~16-WEEK TRAINING PHASES, EACH BROKEN INTO ~4/6-WEEK BLOCKS.

YOU’LL HAVE 3-4 FUNCTIONAL RESISTANCE TRAINING SESSIONS/WEEK, BLENDING:

• STRENGTH & MOBILITY (SIMULTANEOUSLY)
 • HYPERTROPHY & FUNCTIONAL BODYBUILDING PRINCIPLES
 • MOVEMENT SKILLS ACQUISITION & PROGRESSION

SPLIT/STRUCTURE:
 • MONDAY (DAY 1): UPPER BODY (PUSH/PULL)
 • TUESDAY (DAY 2): LOWER BODY 1
 • WED-THU: REST
 • FRIDAY (DAY 3): LOWER BODY 2
 • SATURDAY (DAY 4): FULL BODY (UPPER BODY BIAS + CONDITIONING)
 • SUNDAY: REST

EVERY SESSION IS CRAFTED TO SLOWLY ELEVATE YOUR FITNESS — STEADILY AND SUSTAINABLY.

YEAR 1 TRAINING PHASES
 • PHASE 1 - TRAIN: TRAIN FUNDAMENTAL MOVEMENT PATTERNS (HINGE, SQUAT, PRESS, PULL, ROTATE, TWIST, BEND, HANG) AND HONOR THE FOUNDATION.
 • PHASE 2 - BUILD: BUILD YOUR FITNESS, PROGRESS THROUGH INCREASING TRAINING DEMANDS AND WORK AROUND LONG TERM MOBILITY TARGETS (E.G. PANCAKE, FRONT SPLIT, BACK BRIDGE).
 • PHASE 3 - MOVE: MOVE TOWARD HIGHER-LEVEL MOVEMENTS/SKILLS AND CONTINUOUSLY SEEK PROGRESS (E.G., WEIGHTLIFTING, ETC).
 • PHASE 4 - IMPROVE: REFINE EVERYTHING YOU'VE BUILT SINCE THE BEGINNING BEFORE BEFORE MOVING INTO YEAR 2.

EACH PHASE KEEPS YOU PROGRESSING WITH CLARITY, STRUCTURE, AND PURPOSE.

TRACK 2: AEROBIC CAPACITY
A COMPLEMENTARY 3–6X/WEEK AEROBIC TRACK IS PAIRED WITH THE MAIN PROGRAM.

WHILE OPTIONAL, WE STRONGLY RECOMMEND TAILORING IT TO YOUR GOALS, SCHEDULE, AND TRAINING EXPERIENCE.

EACH SESSION COMES WITH THREE DIFFICULTY LEVELS SO YOU CAN ADAPT THE INTENSITY AND DURATION TO YOUR CURRENT CAPACITY.

SPLIT/STRUCTURE:
 • MONDAY: REST OR ZONE 2
 • TUESDAY: TEMPO / ZONE 3
 • WED-THU REST OR ZONE 2
 • FRIDAY: HIGH-INTENSITY ZONE 4-5
 • SAT-SUN: REST OR LONG ENDURANCE ZONE 2

THE AEROBIC TRACK FOLLOWS THE SAME METHODOLOGY AS THE RESISTANCE PROGRAM:

PROGRESSIVE 4-WEEK CYCLES INSIDE 16-WEEK PHASES, OFFERING PROGRESSIVE EVOLUTION.

USE IT TO BUILD YOUR CARDIORESPIRATORY SYSTEM, IMPROVE RECOVERY, AND REACH TRUE HOLISTIC FITNESS — ON YOUR OWN TERMS.

Question 8

ARE COACHES AVAILABLE FOR SUPPORT?

Accepted Answer

ABSOLUTELY ! OUR COACHES ARE HERE TO SUPPORT YOU THROUGHOUT YOUR JOURNEY.

YOU CAN REACH OUT TO THEM DIRECTLY VIA THE APP FOR ANY PRACTICAL QUESTIONS RELATED TO YOUR PLAN OR SHARE THE VIDEO EXERCISE YOU WANT FEEDBACK ON. 
YOU ALSO HAVE ACCESS TO THE COMMUNITY CHANNEL, WHERE COACHES ARE ACTIVE AS WELL. IF YOUR QUESTION RELATES TO TRAINING, PACING, GEAR, OR GENERAL STRATEGY, FEEL FREE TO ASK IT DIRECTLY IN THE GROUP. YOU’LL GET A COACH’S RESPONSE, AND YOUR QUESTION MAY ALSO HELP OTHERS WHO ARE ON A SIMILAR JOURNEY.

IF YOUR QUESTION ISN’T COVERED HERE, DON’T HESITATE TO REACH OUT AT: HELLO@KINAVIA.BE

Question 9

CAN I TRY THE PROGRAM BEFORE COMMITTING?

Accepted Answer

YES, WE OFFER A 7-DAY FREE TRIAL SO YOU CAN EXPLORE THE PLATFORM, TEST THE SESSIONS, AND CONNECT WITH YOUR COACH.

IF IT DOESN’T FEEL LIKE THE RIGHT FIT, YOU CAN CANCEL BEFORE THE END OF YOUR TRIAL.

694 PROGRAM

TRACK 1: FUNCTIONAL RESISTANCE TRAINING (FRT)

​

YEAR 1 TRAINING PHASES

​

TRACK 2: AEROBIC CAPACITY

​