We offer a variety of training methods designed to complement each other and support the body in different ways. Whether your goal is to build strength, improve cardiovascular fitness, reduce stress, increase mobility, or strengthen your core, each method offers unique benefits.
This guide breaks down our different class concepts, what they are good for, how they affect the body, and which heart rate zones you typically work within during each class.
Understanding Heart Rate Zones
Heart rate zones help measure how hard your body is working during exercise. Different zones create different training effects in the body.
Zone 1 – recovery & mobility
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Approximately 50–60% of max heart rate
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Light effort
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Supports recovery, circulation, mobility, and stress reduction
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Helps the nervous system recover
- Yoga & mat pilates
Zone 2 & zone 3 – endurance & fat burning, strength endurance & performance
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Approximately 60–70% of max heart rate
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Sustainable effort
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Improves cardiovascular endurance and aerobic capacity
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Helps the body become more efficient at using oxygen and burning fat for fuel
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Approximately 70–80% of max heart rate
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Moderate to challenging effort
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Improves stamina, muscular endurance, and overall fitness
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Often described as the “working zone”
- Megaformer, Barre and our new secret method launching soon
Zone 4 & Zone 5 – High intensity training & maximum effort
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Approximately 80–90% of max heart rate
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Hard effort
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Improves speed, power, anaerobic threshold, and cardiovascular performance
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Typically used during intervals and peak efforts
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Approximately 90–100% of max heart rate
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Very intense effort
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Short bursts of maximum output
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Improves explosive performance and high-intensity conditioning
- Beatcycle and our new secret method launching soon
BeatCycle-what is it?
BeatCycle is a rhythm-based indoor cycling class where music, movement, and energy come together. The class combines cardio, intervals, and choreography on the bike in a dark room with motivating music and a high-energy atmosphere.
What is BeatCycle good for?
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Improves cardiovascular fitness and endurance
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Strengthens the heart and lungs
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Boosts energy and endorphins
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Trains legs, glutes, core & arms
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Improves stamina and aerobic capacity
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Helps reduce stress and increase mental resilience
What happens in the body?
During BeatCycle, the body works intensely and heart rate rises quickly. The cardiovascular system becomes stronger while muscles build endurance through both sustained effort and explosive intervals.
The high-energy environment also stimulates the release of endorphins and dopamine, often creating a strong post-workout mood boost.
BeatCycle takes you through powerful intervals in Zone 3–5, reaching approximately 70–95% of your maximum heart rate. Expect a dynamic mix of endurance training and high-intensity bursts designed to elevate both performance and energy.
Perfect for you if you want to improve cardiovascular fitness, push your limits, boost your energy levels, and experience high-intensity training in a motivating group environment - while challenging both body and mind.
If you are looking to boost you energy levels and mood in you daily life- this is for you
Yoga- what is it?
Yoga combines movement, breathwork, and mindfulness. Depending on the class style, yoga can be physically dynamic or deeply restorative.
What is Yoga good for?
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Improves mobility and flexibility
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Reduces stress and tension
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Enhances balance and body awareness
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Strengthens muscles and joints in a low-impact way
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Supports nervous system recovery
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Improves breathing and mental focus
What happens in the body?
Yoga helps activate the parasympathetic nervous system - the body’s recovery system. This can lower stress levels, improve sleep quality, and reduce muscular tension.
At the same time, controlled positions and bodyweight holds help build strength and stability.
Yoga keeps you primarily in Heart Rate Zone 1–2, around 50–70% of your maximum heart rate, creating a calm yet strengthening practice that supports both body and mind. More dynamic classes may occasionally reach Zone 3, adding a slightly more energising element to the flow.
Perfect for you if you want to reduce stress, improve flexibility and mobility, support physical and mental recovery, enhance balance and body awareness, and complement high-intensity training with mindful movement.
If you are looking to calm your nervous system down and take slow care for your body in between hard training sessions, yoga is your choice
Mat Pilates- what is it?
Mat Pilates is a training method focused on core strength, posture, control, and stability. The class is performed on a mat and uses small, precise movements with strong emphasis on technique.
What is Mat Pilates good for?
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Strengthens the deep core muscles
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Improves posture
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Enhances stability and body control
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Helps prevent injuries
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Improves mobility and balance
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Strengthens the back and pelvic floor
What happens in the body?
Pilates activates the body’s deep stabilizing muscles, especially around the core, spine, and pelvis. The training improves coordination between muscles and the nervous system, helping the body move more efficiently.
The controlled nature of the movements also improves proprioception — the body’s awareness of movement and positioning.
Mat Pilates typically keeps your heart rate within Zones 1–2, which is around 50–65% of your maximum heart rate. It’s a perfect training style if you want to build a strong core, improve posture and stability, and strengthen the body from the inside out in a low-impact yet highly effective way. Mat Pilates also works beautifully as a complement to other forms of training.
If you are looking for a method that can guide yo to connect to your core and focus on you alignment, mat pilates is for you
Barre- what is it?
Barre is inspired by ballet, Pilates, and functional strength training. The method combines small pulsing movements, high repetitions, and muscular endurance training.
What is Barre good for?
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Builds muscular endurance
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Improves posture and balance
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Strengthens legs, glutes, and core
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Enhances body control and stability
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Low impact on joints
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Improves flexibility and coordination
What happens in the body?
In Barre, muscles work under continuous tension for extended periods of time, creating the signature muscle “shake.” This improves muscular endurance and activates smaller stabilizing muscles.
The combination of strength and control also supports better posture and balance.
Barre training typically keeps you in Heart Rate Zone 2–3, around 60–75% of your maximum heart rate, combining controlled strength work with low-impact endurance training. During more dynamic sequences, your heart rate may rise higher, creating a balanced workout that is both energising and strengthening.
Perfect for you if you want to build lean, strong muscles, improve posture and balance, increase muscular endurance, and train in a low-impact yet challenging way that complements cardio training.
If you are looking for a method that makes you feel energized and alive while getting a good burn, barre is your number 1 friend
Megaformer- what is it?
Megaformer is a low-impact, high-intensity training method performed on a resistance-based machine using slow and controlled movements.
The method focuses on strength, stability, muscular endurance, and control.
What is Megaformer good for?
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Builds deep muscular strength and endurance
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Strengthens the core and stabilizing muscles
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Improves posture and body control
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Challenges the entire body without high impact on joints
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Improves balance and coordination
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Creates full-body muscular engagement
What happens in the body?
Megaformer keeps the muscles under continuous tension for extended periods of time. The slow movements create intense muscular activation while simultaneously challenging stability and control.
Even though the movements are controlled and low impact, the muscles work continuously, creating deep muscular fatigue and endurance adaptations.
Megaformer training typically keeps your heart rate within Zones 2–3, which is around 60–75% of your maximum heart rate. The intensity comes less from cardiovascular peaks and more from muscular endurance, control, and extended time under tension. It’s an ideal workout if you want to build a strong and balanced body, improve core strength and stability, and challenge your muscles deeply in a safe, low-impact way. Megaformer training also combines strength, endurance, and control without relying on jumping or high-impact movements.
If you are looking for a method that will change the way you look at training, megaformer is for you. Our most loved method thru our the years, the method and keeps on giving
secret new method launching soon- what is it?
This is a dynamic strength and cardio-based workout combining functional training, strength and cardiovascular activity, and full-body conditioning.
What is it good for?
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Builds strength and endurance
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Improves cardiovascular fitness
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Increases calorie burn and energy output
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Strengthens the entire body with heavier weights
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Improves athletic performance and stability
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Challenges both muscles and cardiovascular system
What happens in the body?
it combines strength training with cardio intervals, meaning the body works both aerobically and anaerobically. Muscles become stronger while the heart and lungs are challenged at the same time.
The varying intensity can also increase post-workout calorie burn.
Training typically takes you through Heart Rate Zone 2–4, around 70–90% of your maximum heart rate, combining strength work with cardio-focused intervals for a powerful full-body workout. During more intense sequences, your heart rate may briefly reach Zone 5, adding an extra challenge and energy boost.
Perfect for you if you want to build strength, definition in your muscles and improve fitness and stamina, combine cardio and resistance training, and experience an efficient, high-energy workout in a motivating group environment.
If you are looking for a method that keeps your progressing in place, this is for you. Made to feel and see a difference in your body and mood
Which Training Method Is Right for You?
The benefit of combining different training methods is that the body develops in multiple ways.
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BeatCycle improves cardio fitness and energy
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Yoga supports recovery and stress reduction
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Mat Pilates strengthens the core and posture
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Barre builds muscular endurance and stability
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Megaformer challenges the entire body through control and muscular endurance
- New secret method creates strength, and places you in a variety of zones (2-5)
By varying your training, you create a stronger balance between strength, endurance, mobility, recovery, and overall performance - helping the body become stronger, healthier, and more resilient over time.
