21/05/2026
T R A N I N G K P I ‘ s
At RYZ, we believe good programming should be progressive, purposeful, and measurable, not just random hard work.
Our RYZ & GRIND aerobic power sessions have now progressed across the training cycle through increasing interval duration and total work volume. This week our members completed:
2 x 4:30 Row Intervals / 4:30 rest
1000/900m Row + max 8m shuttle runs
2 x 4:30 Ski Intervals / 4:30 rest
1000/900m Ski + max 8m shuttle runs
With the bike progression continuing next session into 2000/1800m efforts before building toward longer continuous aerobic pieces in our test week.
Alongside this, our RYZ & FLOW aerobic endurance sessions have steadily increased running volume across the cycle to improve aerobic base, pacing awareness, recovery ability, and overall more time on the feet.
Both these training weeks have been structured working towards our training KPI testers to give members clear direction and measurable progress throughout training:
RYZ 3-2-1
3 Mile C2 Bike
2000m Ski
1000m Run
Battalia 3-2-1
3 Mile Assault Bike
2000m Row
1000m Run
For us, better aerobic fitness isn’t just about performance in the gym. It improves recovery, energy levels, resilience, and the ability to sustain higher quality movement over time.
Everything we do is built to help our community train with more purpose, confidence, and long term progression.
