Engine 45
Build repeatable conditioning and pacing across full-body intervals.
HIIT Programs
Three clear training paths, each built around a different performance goal.
Choose conditioning, strength intervals or team circuits without losing the coaching standards that make progress repeatable.
Program Map
Choose by goal, not by hype.
Each program has a different job.
Strength Intervals
Pair useful loading with controlled work-rest structures.
Team Circuit
Train in small teams with individual scaling and shared energy.
Engine 45
Conditioning that teaches pace.
Intervals move between aerobic support, threshold work and shorter high-output efforts so members learn to manage intensity instead of guessing.
View Schedule
Strength Intervals
Keep force and technique in the session.
Strength intervals use simple compound patterns, deliberate rest and controlled density so fatigue does not erase movement quality.
Program DetailsTeam Circuit
Shared energy, individual standards.
Stations create variety, but every athlete still has a target for load, range and pace.
Meet Coaches
How We Scale
Four variables make the same class work for different athletes.
Scaling keeps the training intent consistent.
Load
Choose resistance that keeps movement clean.
Range
Adjust movement depth or complexity when needed.
Pace
Use output targets that match current capacity.
Recovery
Extend rest when quality begins to fall.
Weekly Mix
A useful week has contrast.
Different class types should support one another.
2 Days
One engine class plus one strength interval session.
3 Days
Add a mixed circuit while keeping recovery between hard days.
4 Days
Use two demanding sessions and two lower-intensity exposures.
Progress Reviews
The next block should respond to real training.
Coaches review attendance, pace control, movement quality and recovery before increasing session density.
Membership Options
Program Questions
Choose with confidence.
Can I switch programs?
Yes. Review points are designed for changing priorities.
Can I combine strength and conditioning?
Yes. The weekly plan can use both without making every day hard.
Which program suits beginners?
Engine 45 or a scaled Team Circuit are common starting points after onboarding.
Pick the training path that matches your current goal.
Start with a trial and let a coach recommend the right program mix.
Reserve a Class