High-intensity intervals engineered to torch fat and spike your engine in 45 explosive minutes.
Forty-five minutes, no wasted sets, nowhere to hide. HIIT alternates hard efforts with short recoveries, which keeps your heart rate high for the whole session and keeps your metabolism elevated well after you have left the floor.
It is the most time-efficient training we run, and the reason members who cannot commit to long sessions still make progress. Intensity is relative — you work hard against your own current ceiling, not somebody else's.
Anyone can make you tired. The point of an interval is a specific work-to-rest ratio aimed at a specific adaptation — short and brutal to build power, longer and steadier to build the aerobic base that lets you recover between hard efforts. Sessions rotate through those formats deliberately so you improve rather than just sweat.
Treadmill intervals, the functional turf lane for sled and carry work, and plate, dumbbell and bodyweight circuits. Rotating equipment keeps the stimulus varied and stops the repetitive-strain problems that come from doing the same thing every session.
A coach gives each movement a harder and an easier version, so a first-week member and someone six months in run the same session at the same intensity relative to themselves. Nobody sits out and nobody coasts.
What you get
Forty-five minutes from warm-up to cool-down. That is deliberate: it is short enough to fit before work or after it, and long enough to do real work once the warm-up is done properly.
Yes, because intensity is measured against your own capacity. A coach scales every movement, and starting with two sessions a week alongside walking is a perfectly normal entry point. Tell your coach about any injury or condition before your first session.
That combination is what most members run. Two or three strength days plus one or two conditioning days is a well-balanced week — the strength work builds muscle, the conditioning work builds the engine that recovers between sets.
More answers on the general FAQ page.
Functional, competition-style circuits — Olympic lifts, gymnastics and metcons for total athleticism.
Read moreBarbell fundamentals to advanced periodisation. Build raw, dependable power on the fully-loaded free-weight floor.
Read moreBook a free trial and train a full session with a coach before you commit to anything.