WHAT WE OFFER?
Personal
Coaching
GROUP
TRAINING
training
PROGrams
For those that want the customisation & accountability that comes with a 1-on-1 personalised training approach.
Access the same structured, quality training workouts we use with our athletes from anywhere in the world.
Structured training in a fun, supportive & social environment.
S&C
INDOOR
CYCLING
GROUP training:
STRENGtH & CONDITIONING
60 minute classes
Led by a professionally qualified S&C Coach
15+ available classes p/wk
Every class includes:
-
Movement Prep;
-
A Primary Strength Exercise;
-
A Supplementary Exercise;
-
Accessory Exercises; and
-
Core Conditioning.
4 week training blocks/phases with each one focussing on either Accumulation, Strength or Power
Each days workout focuses on a different Primary Strength Exercise & Movement Pattern meaning you can turn up any day or every day and you get a complete, structured, coached, quality workout and S&C program;
Programming is structured to safely and specifically progressively overload you week on week
Class sizes are capped to ensure quality of coaching and a fun group training environment
ANYDAy OR EVERDAY!
further. Faster. Stronger.
MONDAY
Bench Press
+
HIP
thrust
+
Accessory
Exercises
+
Core
TUESDAY
squat
+
HIP
HINGE
+
Accessory
Exercises
+
Core
WEDNESDAY
HIP THRUST
++
Overhead
Pull
+
Accessory
Exercises
+
Core
ThursdaY
DEADLIFT
+
HORIZONTAl PUSH
+
Accessory
Exercises
+
Core
FridaY
CHIN UP
++
overhead
push
+
STRETCH & Core
Group Training:
INdoor cycling
75 minute classes: 15min Setup + 60min Workout
Want to select your own workout? We have 180+ custom made workouts to choose from
We use Wahoo Fitness KICKR Direct Drive electronic Smart Trainers in ERG mode. Once you choose your workout, all you have to worry about is pushing the pedals. The trainer & computer look after the rest
Choose a WOW (Workout of the Week) to suit you and your goals. 3 to choose from each week: High Intensity, Sustained Power or Base
4 Week Training Blocks/Phases. Each weeks WOW builds and progresses from the week before
Every workout is based on your own Functional Threshold Power (FTP) and includes:
-
10-15 minute Warm Up
-
35-40 minutes of Structured Intervals
-
5-10 minutes of Cool Down
You will need a road bike with either a 10 or 11 speed drivetrain, cycling shoes, a towel and a waterbottle
Class sizes a capped at just 6 ppl so book early to avoid missing out!
GROUP TRAINING:
Timetable
GROUP TRAINING: ACCESS OPTIONS
MEMBERSHIPS
NO LOCK IN CONTRACTS
ultimate Access Membership
Choose from any of our Group Training sessions in our timetable each week.
Unlimited access. Unlimited Results.
$55 p/wk
Pro HOURS Membership
Get the same great quality training with access to any of our Group Training sessions between 8am - 5pm.
$39 p/wk
CASUAL PASSES
10 PACK
$250
SINGLE
$29
7 Day TRIAL
$39
ALL CASUAL TRAINING SESSIONS MUST BE BOOKED VIA THE MINDBODY APP. DOWNLOAD IT HERE.
PERSONAL
COACHING
Face-to-Face
Suitable for the beginner looking to learn the basics, right up to the very advanced athlete who is focussed on those marginal gains.
We completely tailor a program to you based on an initial 60 minute consultation & movement screen.
This maximises individuality, specificity, accountability and flexibility.
VIRTUAL COACHING
CONSULT
For those who are unable to train with us due to time or location, our 20minute Virtual Coaching Consultation enables us to discuss training experience, future goals and a recommended program or approach to achieve it.
We don't have to be in the same room to keep you accountable and on track to achieve your goals!
TRAINING
PROGRAMS
CYCLING
Our cycling programs are:
-
Available through Training Peaks
-
Follow an 80/20 Polarised Training approach
-
Separated into 4 different program categories to target the different disciplines of cycling:
-
Anaerobic Animal
-
Threshold Thrasher
-
Sweet Spot Slayer
-
All Round Assassin
-
-
Available in 4 different volume levels to suit different levels of experience and lifestyles A
-
Designed to work with the popular software platforms Zwift & TrainerRoad
-
Broken into 4 Week training blocks/phases
-
Incorporate indoor & outdoor workouts
-
Periodised to ensure consistent progress and predictable peaking
S&C
coming
soon
RUNNING
coming
soon
THE FINE PRINT
For a complete run down on the fine print, view our training policy here.
NEED TO PAUSE YOUR
MEMBERSHIP?
Please complete this form.