The workouts

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 - 12 exercises that combine for a full body workout. Each workout day will offer different exercises and a different emphasis based 8 day polarized training model.  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. The workout is the same for each class time in a given day, but will always feel like a good variety to keep you challenged and having fun!

Below are the workouts we use in an 8 day cycle that offer the perfect balance of intensity and recovery to keep the results coming and your energy climbing! See our current training calender here.

Strength 3

  • 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 3 on the weights side.

  • Combined with lighter cardio intervals focused on the huge adaptations that come from ZONE 2 training (less than 70% max heart rate)

  • Builds strength and aerobic endurance.

power day

  • Fast powerful movements on the strength side.

  • During cardio: Hard efforts in upper ZONE 4 and 5 (above 85% max heart rate) followed by adequate recovery.

  • Develops explosive power / strength and fast twitch muscle fibers.

mobility day / M4

  • 1/2 or 3/4 of the time spent on mobility work and the rest is light cardio

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

  • Maybe 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.

  • Super easy cardio 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 (70% 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.

All strength day

  • Our All strength day is all blocks of strength training that can be done in any order with no traditional cardio.

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