Friday sprints + Thursday Metcon

Friday morning intervals at Coogee (power walks to all-out sprints, everyone works at their level). Thursday evening Metcon for short, intense cardio fitness without running.

Two optional sessions to build cardiovascular fitness and work capacity—included in your semi-private training membership.

Friday Morning Sprints

Every Friday, 6am sharp

Location: Rotunda, Grant Reserve, Beach Street, Coogee

What We Do

Cardiovascular intervals: power walks to all-out sprints

Interval training. Work hard, recover, repeat.

We meet at the Rotunda at Grant Reserve and move from there to a different location each week. Hills, stairs, flat terrain…Coogee’s got it all.

The beauty of intervals? They work for everyone. You could be:

• Power walking your intervals because you can’t do impact
• Jogging to build your cardio base
• Running hard to push your fitness
• Sprinting all-out to develop speed and power

Same structure, different intensities. Everyone’s working at their edge—yours just looks different to the person next to you.

For Beginners

Never done intervals before? You’ll walk fast during work periods and walk slower during recovery. That’s it.

You’ll get fitter, build work capacity, and eventually you might jog. Or you might not. Either way, you’re doing the work that matters for YOUR body.

For Experienced Athletes

Want to get faster? Develop explosive power? Build sprint capacity?

This is legitimate speed work. We program proper work-to-rest ratios, vary terrain for different adaptations, and push intensity when it’s appropriate. You’ll work hard.

The Vibe

We’re not a running club. No one gets left behind, no one’s timing you, no one cares if you’re walking while someone else is sprinting. Everyone gives it a proper go for where they’re at.

Don’t be late. We meet at the Rotunda at 6am and move on from there. If you miss the start, you’ll miss us.

Session length: 45 minutes (including warm-up)

Coach: Lisa

[Google Map embed – Rotunda, Grant Reserve, Beach Street, Coogee]

Thursday Evening Metcon

Every Thursday, 6:45-7:30pm

What Is Metcon?

Metabolic conditioning – short, intense workouts for cardio fitness and work capacity

Metcon (metabolic conditioning) is a form of exercise that packs a lot of action into a small window of time. Think: short bursts of work, minimal rest, heart rate up.

Some people go all out and chase high intensity. Others modify the movements and work at a steady pace. Same session structure, different intensities—you pick your level.

What We Do

The format changes every week—the variety keeps things interesting and your body guessing. Every session includes a mix of exercises that can be scaled up or down depending on your fitness level and what you can handle that day.

Sally coaches the room, keeps energy high, and makes sure everyone’s working safely. You’ll walk out buzzing.

Who It’s For

• People who want cardio fitness without running
• People who want a cardio endorphin boost to get through to the weekend without the early Friday alarm

Session length: 45 minutes

Coach: Sally