Weeks 1-2
Learn the movement pool and establish sustainable pacing.
Featured Program
Engine 45: build a stronger engine without turning every session into a test.
A structured eight-week conditioning block that develops pacing, repeatability and full-body work capacity.
Program Goal
Build repeatable output.
Engine 45 teaches members to hold useful work rates, recover with purpose and finish sessions with technique intact.
See Schedule
Four Phases
The block progresses one variable at a time.
More work is only added when pace stays controlled.
Weeks 3-4
Add total work without chasing speed.
Weeks 5-6
Increase density while protecting movement quality.
Weeks 7-8
Use shorter high-output efforts and review progress.
Session Map
Every class follows a clear sequence.
The structure stays familiar even when exercises change.
Prepare
Movement rehearsal and easy cyclical work.
Build
Strength or power primer while fresh.
Main Set
Intervals matched to the target energy system.
Reset
Downshift, record effort and plan the next exposure.
Coach Checkpoint
Technique decides whether intensity rises.
If movement quality drops, coaches change load, range or pace before adding more work.
Meet CoachesProgress Markers
Track more than calories.
Useful conditioning progress is visible in several ways.
Pace Control
Hold similar output across repeated rounds.
Recovery
Heart rate and breathing settle faster between efforts.
Movement Quality
Technique stays organised late in class.
Who It Suits
A flexible block for several starting points.
Scaling keeps the same intent across different abilities.
New to HIIT
Use simpler movements and longer recovery.
Regular Members
Progress density and output targets.
Hybrid Athletes
Use Engine 45 around strength-focused training.
Engine 45 Questions
What members usually ask.
Do I need a heart-rate monitor?
No. Coaches can use talk test, pace and effort ratings.
Can I train on consecutive days?
Usually we prefer contrast between harder sessions, but schedules can be adjusted.
What happens after eight weeks?
Review progress and choose another engine block, strength intervals or a mixed phase.
Start Engine 45 at the right pace.
Book a trial so your first work-to-rest targets match your current capacity.
Book a Trial