Find out our training plans

Building strength for swimming, cycling and running

Long-duration sports require to train your strength in order to withstand movement repetitions for long periods of activity. Strong muscles help us keep a correct body posture, avoid injuries and achieve maximum muscular performance.

This program focuses on training key muscle groups to succeed in triathlon.

Legs and glutes in 15'

Our legs are the central axis of mobility. Having strong legs will improve our body posture and blood flow and will prevent inactivity-related injuries.

This program will help you strengthen your legs with 7 exercises you can do in just 15 minutes. You will feel the benefits in just one week.

More power for cycling

By increasing our maximum strength level we will be able to go faster for a longer period of time.

The goal of this program is to improve leg strength to optimise pedalling efficiency.

Improve your score in 5k and 10k

Half distance races require high levels of aerobic power and strength to keep top performance for more than 20' avoiding muscle strain.

This program uses the HIIT method so you can improve your resistance and strength increasing your average speed and reducing injury risk.

15' of cardio training

Regular cardio training is essential to prevent disease, improve blood flow, strengthen muscles, and improve joint mobility. It also boosts your energy and vitality.

This program will help you perform your cardio training in just 15 minutes anywhere and at any time. The easiest way to fit a healthy training plan into your routine. Your health will improve and you will feel better from the very beginning.

CORE in 15'

A strong CORE improves body posture, makes you more efficient at sports and provides a full sense of mental and physical well-being preventing back pain.

With this program you will get a strong core in just 15 minutes. Your core will be strong and ready for your everyday needs and your sport life, reducing the risk of injuries and physical discomfort and increasing your sport performance.

Increase your metabolism to lose weight

Regular strength training and cardiovascular exercises have a direct impact on calorie burning and help fight muscle mass loss related to ageing.

They also help to look better and provide a sense of well-being. This program offers the right combination of strength exercises to expend more energy, with a HIIT training to activate your metabolism in just 30 minutes

Injury prevention for runners

Repetitive impact movements can cause wear and tear on muscles, bones and joints.

This program foscuses on reducing injury risk for runners allowing them to run faster, for longer and more safely.

More resistant muscles for half marathons and marathons

Long-duration sports require to train your strength in order to withstand movement repetitions for long periods of activity. Strong muscles help us keep a correct body posture, avoid injuries and achieve maximum muscular performance.

This program focuses on training the key running muscles to make them more resistant to impact and help them keep good levels of strength while running.

Chest, back and arms in 15'

Working your upper body muscles will help you look better, improve your agility and strength, preventing injuries and improving your body posture.

This 20-minute progam focuses on working your upper body muscles. You will soon enjoy its benefits in the arms, core muscles, shoulders and back. Improve your strength and enjoy your everyday life more.

HIIT vs. Tone

You will look healthy and fit with this combination of HIIT and toning exercises that will strengthen your muscles and, at the same time, reduce body fat.

You can do these exercises anywhere and at any time without modifying your routine.

Swim faster

Increase you upper body strength for a more powerful propulsion when swimming.

This program is designed to increase the strength of the muscle groups engaged in front crawl in order to gain speed, reduce injuries and improve your swimming technique.