Minutes
Tiers
Athletes max
Sessions a week
What to expect
The whole race, one session at a time
Race Prep is the class the gym was built around. Every session pairs two or three stations with running intervals, so you learn to lift when your legs are tired and run when your arms are gone. No two weeks are the same, but the structure never changes.
Ten minutes of movement prep and a rehearsal of the day's stations at light weight. Fifteen minutes on one station in detail: sled angle, wall ball rhythm, lunge pacing. Then forty minutes of race blocks, two to three stations with 400 to 1000 metre runs in between at your tier's weights. The last ten minutes are for splits, so you can see what moved since last week.
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
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?
Next sessions
Mon
06:30
Lena Vos
Mon
17:30
Lena Vos
Tue
09:30
Sam Okafor
Tue
18:45
Lena Vos
Lead coach
Sam Okafor
Race prep, doubles
