Timetable

Leg day. Lower-body muscular endurance on the Electrohiit resistance machines: high reps, low load and a full range of motion, with a short erg finish. Expect your legs and glutes to feel it.

Erg focus. Intervals on the ski, row and bike to build your conditioning. Work and recovery are set so every level can push at their own pace.

Upper-body day. Chest, back and arms muscular endurance on the Electrohiit resistance machines, with high reps, low load and a controlled range of motion. Your shoulders and core work along the way.

Full body plus erg. Lower- and upper-body muscular endurance on the Electrohiit resistance machines, alternated with ski, row and bike intervals. A good all-rounder if you only make one class this week.

Erg focus to finish the working week. Ski, row and bike intervals in a different format from Tuesday, so it stays fresh. Go as hard as feels right for you.

Team erg challenge. Ski, row and bike in teams, where every metre counts towards the team score. Friendly and all levels: you only race your own effort.

A lighter legs and upper session on the Electrohiit resistance machines, at a steady pace through a full range of motion. A good way to keep moving after a busy week without going all out.