10/09/2026
On Thursdays, our class of the day is “Engine.”
This is our endurance-based class designed to improve your cardiovascular capacity—your body’s ability to generate energy using oxygen over long periods without burning out. In simple terms: it boosts your overall fitness, stamina, and recovery.
These classes are predominantly running and erg (cardio machine) based, structured across 3 main training styles:
🐢 Zone 2: Slow & Steady (6/10 Effort) 🐢
❤️ Heart Rate: 60% – 70% of Max HR (Approx. 110–135 BPM for most adults)
🎯 Target Goal: Improves your base-level fitness and aerobic foundation.
📈 Pacing: Go slower than you usually would—keep it strictly conversational.
🤔 Key Focus: A great opportunity to refine breathing efficiency, fluid movement, and machine technique on the ergs.
🎮 Aerobic: Controlled Pacing (7–8/10 Effort) 🎮
❤️ Heart Rate: 70% – 80% of Max HR (Approx. 135–155 BPM for most adults)
🎯 Target Goal: Expands your aerobic capacity and builds overall work capacity.
📈 Pacing: Controlled, steady pacing required throughout—breathing becomes heavier, but you should still be able to speak in short sentences.
🤔 Key Focus: Test your pace holds over longer intervals and learn how to manage sustained effort without hitting a wall.
💨 Anaerobic: Push it! (8–9/10 Effort) 💨
❤️ Heart Rate: 80% – 90% of Max HR (Approx. 155–175+ BPM for most adults)
🎯 Target Goal: Increases your maximum performance capacity
📈 Pacing: Tactical, tough but repeatable pacing (with rest intervals)-pushing a hard effort where talking becomes difficult (only 1–2 words at a time).
🤔 Key Focus: Safely push your limits, build top-end power, and learn how to recover quickly under high fatigue.
So if you stick to the right pacing for the workout, and do this class consistently your fitness will skyrocket! 🚀
Fun. Friendly. Fitness.
trainfitnessstudio.co.uk/classes/
