STRENGTH & CONDITIONING

The Lab's signature strength and conditioning concept is built around progressive programming designed to help members build strength, improve performance, and achieve measurable results.

At the core of the programme are structured 8-week training blocks, allowing members to track progress, develop key movement patterns, and continually build on their performance over time.

The weekly schedule is divided across dedicated training focuses:

Monday & Friday
STRENGTH & CONDITIONING

Tuesday & Thursday
STRENGTH

Wednesday & Saturday & Sunday
CONDITIONING

Duration - 60 mins

STRENGTH 

Strength classes are designed to build muscular strength and endurance focusing on heavier lifts and movements using a combination of barbells, dumbbells and kettlebells

Duration - 60 mins

CONDITIONING

Conditioning classes are designed to build cardiovascular strength and muscular endurance focusing on exercises that push higher heart rates using rowers, skis and bikes combined with weighted movements.

Duration - 60 mins

SYCLE

SYCLE sessions are designed to challenge your coordination, balance and core strength with a focus on rhythm and choreography.

Each month, riders work through a Choreo of the Month, building on the same sequence week by week as the choreography progresses.

Duration - 45 mins

POWER

Push yourself to the brink through an intense, adrenaline-fueled experience. Light up your potential and prepare to shatter through barriers and emerge feeling more empowered than ever!

POWER sessions are designed to challenge your muscular and cardiovascular strength with a focus on heavier resistance and less choreography.

Duration - 45 mins

SYCLE+ and POWER+ - 60 mins

Introducing SWEAT: Performance Running. We're here to elevate your running game one stride at a time. Each session is designed to enhance specific aspects of your running technique: Endurance, Sprints, and, Hybrid. Our carefully curated bench round complements the chosen running method, providing the essential foundation to assist you in reaching your running goals. Join us and run with purpose.

ENDURANCE

Ready for the challenge of extended runs? Join our Endurance class to enhance your stamina and push the boundaries of your endurance. Here we focus on fast runs and jogging to recover, with longer sustained effort on the bench.

SPRINT

It's time to unlock your full speed potential. In our Sprint sessions, you'll give it your all, pushing yourself to achieve your personal best speeds. Leave nothing behind on the treadmill as we concentrate on increasing sprint speeds and pushing your running limits and executing explosive exercises on the bench.

HYBRID

Looking for the ultimate performance run that tests your speed and stamina? Our Hybrid class brings them both together, offering a comprehensive workout to challenge every aspect of your running ability. 

Duration - 50 mins

W.O.W

Our Workout of the Week brings a fresh challenge every week.

New formats. New focuses. New ways to test yourself. Designed to keep training varied, engaging, and challenging, no two weeks are ever the same.

HYROX & THRSHLD

Built for race day.

These specialised sessions are designed to prepare athletes for HYROX, THRSHLD, and other fitness competitions. Expect race-specific running, functional stations, pacing strategies, and competition-style workouts designed to help you perform when it matters most.

Run with purpose. Train with intent. Perform at your best.

Duration - 50 mins

SCULPT LAB: Purposeful Movement

Each day follows a different muscle group focus, allowing members to train with greater intent while promoting balanced strength development across the week. Sessions are built around a dedicated primary flow for each day, creating consistency, progression, and a clear training focus.

Upper Body & Abs
Obliques & Abs
Glutes & Abs
Deep Stretch
Full Body

Expect a challenging, low-impact 50-minute workout that combines strength, stability, control, and endurance. Through progressive programming and expert coaching, SCULPT is designed to improve core strength, mobility, posture, and muscular endurance while delivering measurable results over time.

Duration - 50 mins