Base
·
70 min
Long run club
Eight easy kilometres along the harbour at a pace you can talk through. Coffee afterwards.
What happens
We leave the studio at nine and run eight easy kilometres along the harbour and back. Two pace groups, both conversational, both with a coach at the back so nobody runs alone. Heart-rate straps go on as usual and the numbers are on the wall when you return.
Who it is for
Runners, almost-runners and lifters who have been told to do some cardio. If you can run five kilometres without stopping, you can do this.
What you will notice
Easy pace getting quicker without trying.
Saturdays that start well.
You will know the best flat white on the water.
Length
70 min
Zone
Base
Level
Run 5 km without stopping
Good for
Easy miles and good company
Bring
Running shoes and something for coffee
Coach
Jonah Achebe
When it runs
Saturday
09:00
Jonah Achebe
Keep looking
The rest
of the week.
Tempo
45 min
Strength circuit
Barbells, kettlebells and carries across six stations. Steady effort, clean movement, no ego.
Base
45 min
Engine: row and ride
Long, easy intervals on the rower and the bike. The class that makes every other class feel lighter.
Thres
45 min
Thres intervals
Three rounds held just under your limit. Hard to love, impossible to argue with.
First class
Your first class
is on us.
Come fifteen minutes early. We fit a strap, find your maximum with a short ramp test and show you round. Then you train.