Your first sprint

A sprint is the smallest unit of progress in Voya. It has a start weight, a target weight, and an open-ended deadline. When you hit the target, the sprint closes and a new one opens.

Why sprints (not "lose 30 pounds")

Long-horizon goals fail because the gap between effort and result is too long for human motivation. A 30-lb goal takes 6+ months. By month 2, you've stopped noticing wins. By month 3, you've quit.

A sprint is sized so the gap is 4–8 weeks. You see real progress. You finish. You restart. The wins compound.

How to size your first sprint

The default Voya suggests is 5kg (or 11 lb). That's roughly 1% of body weight per week for an average person, aggressive enough to feel real, gentle enough to be sustainable.

If you have more than 20kg to lose, start at 5kg sprints anyway, don't try to win the war in one sprint.

What "completed" means

A sprint is complete when you log a check-in weight at or below the target. Voya celebrates the milestone, you take a moment, then you set the next sprint.

What if I miss?

Sprints don't fail, they extend. If you go past the rough deadline you set, Voya will check in and ask whether to adjust the target, the timeline, or both. No shame, no abandonment.