18:00
Mon 9
Conditioning · 45 minutes
ENGINE ROOM
Bike, row and move through measured intervals. Work at a pace you can sustain, with a coach helping you adapt each station.
HOW THE HOUR FLOWS.
- 8 min · Warm up & brief
- 7 min · Station walkthrough
- 25 min · Intervals at your pace
- 5 min · Cool down
Total: 45 minutes. The coach can adapt the session to the room.
WHAT TO BRING.
- Comfortable training clothes
- A small towel
- Water bottle
Arrive 10 minutes early on your first visit. Let your coach know you are new and ask about a suitable option.
Read the first-visit guide →Pick your moment
THIS WEEK’S SESSIONS.
Fixed demo week · 9–15 November 2026
07:00
Wed 11
07:00
Fri 13
11:00
Sun 15