Engine
Rower, air bike and sled intervals, scaled to how you feel on the day.
- FocusConditioning
- Length45 min
- WhereEngine room
- IntensityIntensity 4 of 5
The session
Short, hard pieces with clear rest, written on the board so you always know how long is left.
You set your own effort. The coach keeps time and keeps the room moving.
Every interval has an easier and a harder option. Pick on the day.
How the time is spent
- 8 min · Easy warm-up on the machines
- 30 min · Interval blocks with set rest
- 7 min · Breathing and walk-down
Bring
- Trainers
- A water bottle
- A towel for the bike
When it runs
Example times for this concept. Nothing can be booked.
- Monday 5:30am–6:15am Conditioning coach
- Monday 7:45pm–8:30pm Conditioning coach
- Tuesday 12:15pm–1pm Conditioning coach
- Wednesday 5:30pm–6:15pm Conditioning coach
- Thursday 6:45pm–7:30pm Conditioning coach
- Friday 5:30am–6:15am Conditioning coach
More classes
-
Strength 60 min
Barbell Basics
Learn the squat, hinge and press with a coach at your shoulder.
Intensity 2 of 5 5 sessions a week
Built for first-timers. You start with an empty bar or something lighter.
-
Strength 60 min
Strength Club
Programmed lifting in six-week blocks, with every weight written down.
Intensity 4 of 5 7 sessions a week
Best after a few Barbell Basics sessions, or with lifting experience elsewhere.
-
Conditioning 45 min
Late Shift Circuit
Kettlebells, ropes and carries after 8pm, when the floor is quiet.
Intensity 3 of 5 4 sessions a week
Open to every level. Loads are suggestions, not targets.
-
Strength 45 min
Kettlebell Flow
Swings, cleans and presses linked into smooth, repeatable sequences.
Intensity 3 of 5 5 sessions a week
Some kettlebell practice helps. The coach will start you on the swing if not.
-
Conditioning 45 min
Sprint and Jump
Short sprints, jumps and landings to build speed and spring.
Intensity 4 of 5 4 sessions a week
You learn to land before you learn to jump higher.
-
Mobility 45 min
Mobility Lab
Slow, guided work on hips, shoulders and ankles. You leave moving better.
Intensity 1 of 5 7 sessions a week
Suits everyone, including people coming back from a break.
-
Strength Up to 90 min
Open Floor
Your own programme, with a floor coach around for spotting and questions.
Self-paced 7 sessions a week
For members who already have a plan. Ask the floor coach if you want one.