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Strength-focused training at Ascend
Build real strength.
Build real strength. Strength-focused training at Ascend in a coached group format — compound movement patterns, controlled tempo, and progressive loading to develop functional power that carries over to sport and daily life.
45
min
HIIT Hybrid
Balanced output. Complete session.
HYBRID is the complete Ascend experience — equal parts cardio and strength in a single 45-minute session. Work-to-rest intervals keep your heart rate oscillating for maximum adaptation without sacrificing movement quality.
45
min
HIIT PACE
Maximum output. Relentless pace.
PACE combines treadmill intervals with strength conditioning in a high-energy, full-body workout designed to improve endurance, cardiovascular fitness, and build strength. The session is structured into two running blocks and two strength blocks, alternating between treadmill work and functional strength exercises, repeated twice to keep intensity high and results effective. Shorter rests and higher output make this the perfect session for members who want to leave everything on the floor.
45
min
Yes — every class at Ascend is coached and scalable. HYBRID is the best place to start; LIFT and PACE both offer modifications at every station. Your coach will walk you through options before each round.
For most members, 3–5 sessions per week is optimal. Mix LIFT, HYBRID, and PACE across the week — for example, HYBRID mid-week plus LIFT mornings and a PACE session when you want maximum output.
Training shoes (cross-trainers are ideal), comfortable activewear, a water bottle, and a towel. We supply all equipment. Lockers and showers are available in the studio.
We recommend arriving 10 minutes before your first class to get set up and meet your coach. For returning members, 5 minutes is enough to get your station assigned.
Cancellations made at least 4 hours before class are fully credited. Late cancellations (under 4 hours) and no-shows are deducted from your credit allowance. This keeps the waitlist moving so members who want to attend can get a spot.
The structure is consistent but the specific programming changes weekly. Ascend follows periodised blocks across LIFT, HYBRID, and PACE — so each month builds on the last without repeating the exact same session twice.