Our expert trainers lead 55 minute workouts that combine cardio intervals and strength training. The cardio portion will vary in intensity according to your own heart rate while on a bike, treadmill or rower (your choice). For the strength training portion of class you will perform 6 - 8 exercises that combine for a full body workout. Each workout day will offer different exercises and a different emphasis based on our intelligent interval training (IIT) schedule.  This schedule will have you training smart with varied focus and intensities.  Each emphasis challenges your body in new ways and has its own benefits.  Our structured programming is designed to maximize change and eliminate plateaus.

strength day / Strength 3

  • 25 minutes of strength training and 25 minutes of cardio intervals or;

  • Strength 3 is 34 minutes of strength and 17 minutes of cardio (all cardio spots available also)

  • We use a variety of techniques so you feel what you should be feeling for each exercise; isometrics, slow eccentric and our exclusive edge of fatigue training (EOF),

  • builds muscle and strength

  • strengthens your weak areas

  • during cardio: holding uncomfortable anaerobic intervals (85% of max heart rate or more)

  • the right amount of rest between exercises to maximize effort during work (which maximizes real change!)

Strength endurance (S E) Day / SE 3

  • 25 minutes of strength training and 25 minutes of cardio intervals or;

  • Strength Endurance 3 - 34 minutes of strength / 17 minutes cardio (2/3 cardio spots available also

  • same focus and benefits of strength day on the weights side

  • combined with lighter cardio intervals 75% - 85% max heart rate

  • builds strength and aerobic endurance

power day

  • fast powerful movements on the strength side

  • during cardio: short sprints followed by adequate recovery

  • develops explosive power

mobility day

  • a day focused on moving better by focusing on, flexibility, balance, agility, and correcting movement patterns

  • the most important workout of the week

  • a body that moves right performs better and is much less prone to injury

  • allows you to get more out of your other workouts

  • a lighter cardio program for a perfect active recovery day

Ultra Day

  • "The list" workout

  • finish all of your blocks of strength and cardio as fast as possible while staying aerobic (80% of your max HR or less)

  • focus on being efficient

  • a great full body workout

  • the most aerobically fit athletes will finish the "ultra" workouts first just like in a real competition

Ultra Strength Day (ultra s)

  • Our new Ultra day is like our traditional Ultra day with all strength training with no traditional cardio.

  • Another great day to build strength and endurance in a fun 50 minutes