Interval Training

Interval Training logo

Interval Training is our signature group fitness program.

The program is a unique blend of interval and resistance training.

It draws on the extensive body of research showing significant benefits from both interval and strength-based training approaches.

Our Interval Training workouts will increase your muscular strength, endurance and cardiovascular health. Your metabolic rate will be supercharged, so you’ll still be burning kilojoules (calories) long after you leave each session.

X3+F = phenomenal workout

The main training session of each workout consists of a series of exercises over three rounds.

We’ll also deploy a finisher exercise if we think the squadron is up for it.

Every workout kicks off with a warm up and finishes with a cool down.

You’ll be all done in 45 minutes.

Exercise options for all ability levels

Our training system caters to all ability levels, from new starters through to more advanced members.

Most exercises in our programs have difficulty regressions and progressions to cater to all abilities, including: a starter option, the standard version, and a challenge option. Some exercises also have a superhero option.