Get the Most From Your Suffer City Membership

The objective of the Suffer City training program is simple — to build aerobically fit, muscularly durable, and mentally sharp athletes.

Yes, we train athletes.

Even if you don’t compete in a sport, that doesn’t mean you can’t adopt the mindset, discipline, and professionalism of an athlete when it comes to your health and fitness.

And if that’s the kind of approach you’re ready for — we can help.

New Lineup of Classes

Strength is your foundation-builder for muscular durability. You’ll learn the fundamentals, develop the skill of movement, and foster sustainable strength through mitigating risk of injury.

Aerobics targets oxygen utilization, pace control, and intensity management to construct your aerobic base into a launch pad for long-duration, high-intensity output using running, ski erg, row erg, and Echo bike.

Engine integrates strength and endurance with minimal rest to promote a high state of fitness readiness. From foundational to functional strength demands and high-energy cardio efforts, you’ll develop a higher threshold for fatigue, improve your metabolic conditioning, and challenge the durability of your body.

Speed & Power delivers short, high-intensity intervals paired with longer rest cycles to produce greater performance for more powerful sled operations and more explosive jumps as well as faster run speeds and high wattage on erg machines.

Hyrox Complete integrates Hyrox components to produce race-like simulations and target specific aspects of your race to transform your fitness into the highest state of race readiness possible. If you’re training for Hyrox then you need Hyrox Complete in your weekly program. (Note: This class includes specialized pricing options.)

Your Weekly Blueprint

For most athletes, 4–6 hours of training per week is the sweet spot for sustained progress. Pair that with solid nutrition and hydration, and you’ll build the performance AND physique you’re after.

For athletes aiming for a competitive edge, you’ll strive for 8 to 12 hours.

And if your appetite for fitness greatness expands to podium level outcomes, you’ll be reaching for 12 to 16 hours a week of training.

Here’s a sample training week that hits every system:

• Monday: Engine
• Tuesday: Strength
• Wednesday: Aerobics
• Thursday: Strength
• Friday: Aerobics
• Saturday: Speed & Power

The Key That Unlocks All Doors

Even with those five classes on offer every week, there’s one essential piece you have to own yourself — Zone 2 endurance training.

Zone 2 is a bit of a buzz term right now, and for good cause — it works. The key is in the “how” you execute it. Watch this video for what a Zone 2 looks and feels like. 

In theory, Zone 2 is lower-intensity, steady-state training that builds your aerobic base with these long-term adaptations:

• Improves heart stroke volume
• Boosts metabolic rate (notably beta-oxidation)
• Balances hormones, plus it…
• Enhances cognitive health

I recommend 1 to 3 hours a week. But zero won’t pay the bills and the health returns on even one hour of work are too rich to ignore.

As you notice the benefits of even a single hour a week of this type of training, you’ll experience more sustainability in your high-intensity efforts, faster recovery during a workout as well as between workouts, and noticeably more energy in general.

The Bottom Line

If you’re doing the math, you’re probably thinking, “Jeez, this guy is telling me to workout more than seven hours a week. That's aggressive."

Yes — this is a beyond the normal range approach to health and fitness. Welcome to Suffer City haha.

But in my twenty years of training athletes, I have come to find my excitement, joy, and thrill for my craft comes from hunting results that lie beyond average aims.

Additionally, in those twenty years, I’ve learned that in order to achieve such results, a process that goes beyond the normal range isn’t only aggressive, but it’s necessary.

Our new lineup of classes provides the ideal blend to meet the needs your highest-aiming goals demand. It’s time to boost your metabolic output, build lasting strength, and deliver results far beyond expectations.

Learn more about our memberships and training offers here.

Vamanos!!!

Jason France
Creator, Suffer City