We’re always looking for ways to give our members better results, and a better experience. An upgraded training system makes every class more effective, more engaging, and easier to follow. Rather than just doing “whatever workout happens that day,” each session is part of a bigger plan designed to help you get stronger, fitter, and feel better, week after week.

They’ll know exactly what they're walking into each time. The workout format is clearly shown on screen—no more confusion. Your coach spends more time helping you move better, instead of explaining and reminding you what you're doing, how many reps etc. over and over. Classes are structured across the week so your body gets variety and time to recover, which is key for progress and adaptation.

The screens are there to make things easier, not more complicated. They'll show: What you’re doing How many reps or how long A visual demo of each exercise This means they'll always know what’s coming, and your coach can spend more time focusing on technique, motivating, and giving personal support, not yelling out instructions.

Because it's designed to train the whole body across the week, not just one thing. Members will feel better, move better, and stay more consistent.

Our weekly schedule balances training types to help you get fitter, stronger, and move better without burning out. ​ Strength Training - We have split strength training into two types, Alternating strength days gives muscles time to recover while improving functional performance. True Strength (Progressive Overload) & Dynamic Strength (Stability & Functional Control) Cardio We’ll rotate cardio into two science-backed categories: Aerobic Endurance - Lower to moderate intensity sustained work (e.g. longer intervals). High-Intensity Training (HIIT) - Short bursts of high effort followed by recovery. (Hybrid) Circuit Training Great for variety and efficient full-body conditioning. Circuits are placed strategically so you get variety and conditioning without compromising strength or recovery.

Because strength training is the foundation of nearly every fitness goal, whether you’re aiming to lose fat, boost energy, tone up, improve posture, or move better in everyday life. Strength training should make up 65-70% of your weekly workouts because: Muscle = Metabolism Stronger = Safer ​Better Performance Across the Board ​Hormonal & Nervous System Benefits ​Mental Strength

Strength training makes you strong, not bulky. The F2 programme is designed to help you feel confident in your body, whatever your goals, build lean muscle, improve tone, boost metabolism, and feel stronger, not to “bulk up.” Unless that’s your specific goal. Building big, bodybuilder-style muscle takes a very specific (and intense) training and nutrition plan. For most people, especially those doing a couple of sessions a week strength training will help you feel firmer, stronger, and more energised, without drastically changing your size.

Think of your body like a team, it needs different players to win. Some sessions help build strength. Some improve your heart and lung fitness. Others help your body recover, so you’re ready to go again. With a mix throughout the week. This helps avoid burnout, prevents injury, and keeps things interesting. Plus, it gets better results because the whole body is working together.

The F2 classes have not changed, it is now structured across the week with clearly identified session types, making it easier for you to plan their workouts. Participants are advised to prioritize strength training over cardio in their weekly schedule. Recommended ratio: For 3 visits per week: 2 strength, 1 cardio For 4 visits: 2-3 strength, rest cardio For 5 visits: 3-4 strength sessions For 6 visits: 4 strength sessions Approximately 65-70% of weekly workouts should be strength-focused.

Not at all. It’s actually designed to make your workouts more doable and more enjoyable, no matter the fitness level. Every class is adjustable. Whether you’re just getting started or have been training for years, you’ll be able to work at a level that’s right for you. The format helps you build confidence while still being challenged.

That’s totally understandable, change can feel uncertain at first. But its the best of the best classes in a different structure. This change is here to help you get even more from your time in the gym. more organised, more supported, and more effective experience. Give it a go. We think you’ll love how it feels.

Easy! Just book into any F2 class through the app from August 11. The first classes kick off on Monday August 18. Come give it a try. We’ll take care of the rest.

We recommend children continue lessons until they can swim at least 1 kilometre in the pool, the equivalent of 200 metres in open water for their own safety and the safety of the people they are swimming with. Sound technically ability and strength in all the key 4 swim strokes sets them up for a safer life in the water.