Minutes
Tiers
Athletes max
Sessions a week
What to expect
Two athletes, one clock
Doubles is a different race. The stations get split, the runs stay whole, and the pair that practises hand-offs beats the pair that is simply fitter. This class puts you with a partner and drills the swap until it costs you nothing.
Come with a partner or come alone and we will match you on pace. Men's, women's and mixed pairs all train in the same session.
Session structure
01
Warm up, 10 min
Movement prep, a short run and a rehearsal of the day's stations at light weight.
02
Skill block, 15 min
One station in detail. Sled angle, wall ball rhythm, lunge pacing. The stuff that saves minutes.
03
Race block, 40 min
Two to three stations with 400 to 1000 metre runs in between, at your tier's weights and distances.
04
Cool down and splits, 10 min
Log your times, compare with last week, walk it off. The coach notes what to fix next.
Pick your tier
Foundation
Reduced loads, shorter runs
For your first months. Learn every station safely and build the engine to string them together.
Open
Official Open weights
The standard race. Most members live here and race in the Open division.
Race Mode
Pro weights, full distances
For athletes with a race booked and a time in mind. Heavier, faster, less rest.
A sample week
Three sessions is the sweet spot
Mon
Tue
Doubles Prep
Wed
Engine & Strength
Thu
Rest or open gym
Fri
Sat
Partner simulation
Sun
Rest
Two to four sessions a week gets most athletes race-ready in three months. A personal best takes a full block of five sessions a week, which is what the Podium plan is built for.
Good to know
Bring running shoes with grip, the floor is rubber and turf
Book up to seven days ahead, cancel free up to two hours before
Included in Athlete and Podium memberships, drop-in for €22
Your first session is a free onboarding with a coach
Bring a towel and a bottle, we have chalk, belts and wrist wraps on the floor
FAQ
Do I need to have raced before?
No. Most people in the class have never raced and some never will. The Foundation tier is built for your first months.
How fit do I need to be?
Is it like CrossFit?
How long until I can race?
