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.

WEIGHTS.png

S&C

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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.

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MEMBERSHIP?

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#STS

We love to give back and to support those who support you.

COACHES

ALLIED HEALTH Professionals

CLUBS

Find out more here.