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BARBELL (LANGHANTELN) MIETE

Wir wurden gefragt, ob wir auch Langhanteln Sets vermieten. Für eine begrenzte Anzahl vermieten wir auch unsere Fitness Langhanteln

Ein Set beinhaltet:

  • 1 Fitnesshantelstange mit Gewichtfixationen
  • 2x 5KG Gewichte
  • 2x 2.5KG Geweichte
  • 2x. 1.25KG Gewichte

Die Gewichtscheiben haben Handgriffe und können auch als eine Art Kurzhanteln benützt werden.

Kontaktiere uns

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  133 Hits
133 Hits

TRX - LIVETRAININGS UND MIETE

Aktuell dürfen keine Trainings vor Ort gemacht werden. Das Interesse an TRX Trainings besteht aber trotzdem. Daher bieten wir mindestens 1-2x in der Woche per Livestream ein Online Training an. Dies kann später auch auf unserer Webseite im Replay angeschaut werden.

Ein TRX kann neben der Deckenmontage auch an einem Balken, Baum oder mit einem „Door Anker“ an der Türe befestigt werden. So kannst du auch zuhaue ein TRX Training mitmachen. Die Studio TRX Geräte können zur Zeit bei uns für 15.- CHF pro Woche gemietet werden.

Kursplan

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  73 Hits
73 Hits

ONLINE TRAININGS – JEDERZEIT AUCH IM REPLAY

REPLAY

Alle Workouts kannst du ganz individuell zu der Zeit, die dir am besten passt, nochmals auf unsere Webseite in der Replay Funktion anschauen und mitmachen. Wir würden uns freuen dich in einem Training begrüssen zu können. Feedback dabei willkommen.

Workout Replay

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  57 Hits
57 Hits

LIVEWORKOUTS – KURSPLAN TÄGLICH ONLINE AB 09:00

livestream

Der aktuellen Situation entsprechend halten wir die Zeiten der Livestream Trainings etwas flexibel. Die Trainings werden daher täglich bis spätestens 09:00 auf unserer Webseite aufgeschaltet.

Mindestens ein Training ist dabei ein Bodyweight Training welches ganz ohne Material mitgemacht werden kann.

Live Workouts

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  70 Hits
70 Hits

TRAININGSWÜNSCHE FÜR ONLINE WORKOTUS ?

FRAGEN

Gerne gehen wir auf deine Trainingswünsche ein. Schreibe dabei einfach ein Feedback unterhalb eines Trainings, oder lass uns dein Wunsch und Feedback per E-Mail oder WhatsApp/SMS wissen.

Gerne zeigen wir dir auch einzelne Übungen genauer und erklären diese in einem kurzen «extra» Video. Schreibe uns dafür bitte einfach ein E-Mail mit der genauen Übung und dem Übungsbeschrieb/Verlauf. Je mehr Details zur gewünschten Übung die du uns schickst, je genauer können wir dir die Übung zeigen und erklären.

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  69 Hits
69 Hits

Online Trainings – live und als Replay

Da es leider bis auf weiteres nicht möglich ist die Trainings vor Ort anzubieten, haben wir 5-6x in der Woche regelmässig 1-2 Workouts pro Tag, welche du live über unsere Webseite mitmachen kannst. Alle Workouts kannst du zu jeder Zeit auch in der Replay Funktion auf unserer Webseite nochmals später mitmachen. Wir würden uns freuen dich in einem Training begrüssen zu können. Feedback dabei willkommen..

Livestream Workouts Replay »

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  105 Hits
105 Hits

Hast du Wünsche für Videos und Live Workouts?

makeawish

Gerne gehen wir bei unseren Live Workouts und Trainings auf eure Wünsche ein. Solltest du einen Wunsch für ein Live Workout haben, dann schreibe ein E-Mail oder verwende das folgende Formular.

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  120 Hits
120 Hits

Live Workouts und Replay Möglichkeit

livestreaming

Da das Trainingsstudio wegen Covid-19 Massnahmen geschlossen bleibt, haben wir für euch gratis Live Trainings, welche auch im Replay auf der Webseite angeschaut werden können.

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  114 Hits
114 Hits

Mittwoch 16. Dezember 2020

thebat

Four Dimensional Power Focus:
NM: ✭✩✩✩✩
AC: ✭✭✩✩✩
MAP: ✭✭✭✭✩
FTP: ✭✭✭✭✩

While you're certainly going to feel this workout in your legs, it's what happens in your head over these six intervals that matters most. A sort of 'Applied Mental Training Programme' session, this is a unique addition to the SUF library. Over the course of the workout, you'll be taken through six different mental toughness tasks drawn from our 10-week Mental Toughness Programme (available here in the app). We'll teach you how to focus, use positive self-talk and see an image of Future You to push yourself through the Suffering.

From a physical point-of-view, this is a series of five minute intervals with very high MAP efforts at both ends. They pack the same training punch as much longer Sub-Threshold efforts with the added bonus of stimulating your MAP and AC at the same time.

Physiologically:
The first 30-second effort digs you into an anaerobic hole. Even though it is a MAP based target, your Heart Rate and Breathing rates (and thus ability to deliver oxygen) are still low, so your body must produce much of this power anaerobically. By the time you settle into the 4-minutes at just below FTP, your body will have produced an excess of metabolites responsible for that burning in your legs. Only by riding below FTP will your body clear them out since FTP is the tipping point where your body is producing metabolites at the same rate it is clearing them. By holding you at FTP, your body is unable to clear out that excess, forcing you to deal with the associated discomfort for the next 4-minutes. Capping the effort off with a final 30-second surge requires that you dig into what is left of your AC, while your body pushes you close to your VO2 max, or the point at which your body is using as much oxygen as it possibly can. The net result is a session that is great for improving FTP, MAP, and AC, regardless of your strengths and weaknesses.

Psychologically:
Each 4-minute segment at just below FTP will end up feeling harder than it should, given your body is forced to stew in whatever excess metabolites you produced in the first 30-seconds. While it will be unpleasant, you should find it never really gets MORE unpleasant. In addition to the benefits from the actual mental training exercises, this preps you to have confidence in your ability to hold longer sustained FTP efforts. The final surge then shows you that even when you have been feeling that uncomfortable, for that long, your body still has something more to give. Going through the Mental Training techniques while you're pushing through the discomfort will only make you stronger out on the road.

The Bat, by the way, is the totem animal for rebirth. It symbolises the death of old ways and the rise of new ones.

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  217 Hits
217 Hits

Montag 14. Dezember 2020

Revolver

Four Dimensional Power Focus:
NM: ✭✭✩✩✩
AC: ✭✩✩✩✩
MAP: ✭✩✩✩✩
FTP: ✭✭✭✭✭

While you might think the only way to improve your FTP is to ride at, or above, your existing FTP, that isn't always the case. You body can only handle so much time above FTP in any given week (or month for that matter). But that doesn’t mean you should just sit around doing nothing the rest of the time.

Your body is most efficient at clearing out lactate and other metabolic byproducts at 80-95% of FTP. This is one of the few sessions where you can consistently sit at that intensity and let your body churn away at this nice efficient effort level. It's the ideal workout to end a hard, three-day block or to add in during a rest week. It will give your body a little training stimulus while still allowing it to recover from whatever tortures you've recently put it through.

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  344 Hits
344 Hits

Mittwoch 9. Dezember 2020

TGTTOS

Four Dimensional Power Focus:
NM: ✭✭✩✩✩
AC: ✭✩✩✩✩
MAP: ✭✩✩✩✩
FTP: ✭✭✭✭✭

While you might think the only way to improve your FTP is to ride at, or above, your existing FTP, that isn't always the case. You body can only handle so much time above FTP in any given week (or month for that matter). But that doesn’t mean you should just sit around doing nothing the rest of the time.

Your body is most efficient at clearing out lactate and other metabolic byproducts at 80-95% of FTP. This is one of the few sessions where you can consistently sit at that intensity and let your body churn away at this nice efficient effort level. It's the ideal workout to end a hard, three-day block or to add in during a rest week. It will give your body a little training stimulus while still allowing it to recover from whatever tortures you've recently put it through.

Weiterlesen
  76 Hits
76 Hits

Montag 7. Dezember 2020

The-Way-Out

Four Dimensional Power Focus:
NM: ✭✩✩✩✩
AC: ✭✩✩✩✩
MAP: ✭✩✩✩✩
FTP: ✭✭✭✭✭

One of the few Sufferfest sessions that can be viewed as a “Sweet-Spot” session since the intervals aren’t above threshold (except for the very end) but are harder than a tempo effort.

This session pushes your body close to the limit of what it can 'comfortably' handle without going any further. Why? Going above threshold causes a considerable amount of hormonal stress that takes a lot of time to recover from. But you don’t actually have to ride above threshold to improve your FTP - the fitness gain between 30 minutes at 90% of threshold and at 102% of threshold is minimal, but the stress on your body from the later is much greater and the recovery much longer.

That is why this session is a key component to any training plan: It gives you enough training stress to help improve your FTP, but remains 'easy' enough that you can do it when you're tired or before a big block of harder efforts.

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  494 Hits
494 Hits

Mittwoch 2. Dezember 2020

Nine-Hammers

Four Dimensional Power Focus:
NM: ✭✩✩✩✩
AC: ✭✭✭✩✩
MAP: ✭✭✭✭✭
FTP: ✭✭✭✭✩

Sometimes you're the hammer. Sometimes you're the nail. And sometimes you're getting both hammered and nailed. With a series of nine different intervals, all at or above threshold this is one of the best MAP sessions we offer. It isn’t just the total amount of time spent above threshold, though. This workout takes the training stress up a notch by giving you barely enough time to recover from the previous hammer before the next one falls. This ensures your AC gets a little boost as well.

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  113 Hits
113 Hits

Montag 30. November 2020

Hell-Hath-No-Fury

Four Dimensional Power Focus:
NM: ✭✩✩✩✩
AC: ✭✩✩✩✩
MAP: ✭✭✩✩✩
FTP: ✭✭✭✭✭

This takes one of the oldest FTP building workouts, the 2 x 20, and makes it exciting! Forcing your body to churn out power right below, at and just above threshold for 20 minutes at a time dramatically improves your ability to generate sustainable power. It's great for building that FTP (unless you have an unusually low MAP...in which case you're going to struggle!) By itself, the 5 minute effort at the end would not be much to deal with, but after churning out threshold power for 40 minutes, hitting this 5 min effort at 100% will ensure you stress your MAP enough to give this session a slight edge on other “FTP Builder” workouts.

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  245 Hits
245 Hits

Mittwoch 25. November 2020

Defender

Four Dimensional Power Focus:
NM: ✭✭✩✩✩
AC: ✭✭✭✩✩
MAP: ✭✭✭✭✩
FTP: ✭✭✭✭✩

Just like a real race, the two race-paced efforts in TBTITW offer few moments of truly “settling” into a steady effort. The constant surging below, at, and well above threshold push your ability to recover to the max, making this a fantastic session for building your AC. Since you are often forced to “recover” at high intensities, your cardiovascular system hardly gets a real break, which means your MAP gets pushed hard too. With each effort ending in an all out sprint you really get to test out how much you have left in the tank. You might surprise yourself.

 
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  193 Hits
193 Hits

Montag 23. November 2020

TBTITW

Four Dimensional Power Focus:
NM: ✭✭✩✩✩
AC: ✭✭✭✩✩
MAP: ✭✭✭✭✩
FTP: ✭✭✭✭✩

Just like a real race, the two race-paced efforts in TBTITW offer few moments of truly “settling” into a steady effort. The constant surging below, at, and well above threshold push your ability to recover to the max, making this a fantastic session for building your AC. Since you are often forced to “recover” at high intensities, your cardiovascular system hardly gets a real break, which means your MAP gets pushed hard too. With each effort ending in an all out sprint you really get to test out how much you have left in the tank. You might surprise yourself.

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  210 Hits
210 Hits

Mittwoch 18. November 2020

The-Omnium

Four Dimensional Power Focus:
NM: ✭✭✭✩✩
AC: ✭✭✭✭✭
MAP: ✭✭✭✭✭
FTP: ✭✭✩✩✩

You know what we love about you? Your versatility. You can Suffer anywhere, anytime and in any way. That's why Grunter von Agony, Sufferlandrian Team Director, is sending you to compete in The Omnium at the UCI World Track Championships. Over the course of 50 minutes, you'll do battle in the six different races.

No two intervals in this workout are the same, with each one working slightly different variations of NM, AC and MAP. No need for FTP here, my friends! It's the perfect session to improve top-end power without having to do a lot of repetitive efforts.

The scratch race and flying lap have an “easy” enough lead in that you get to put your max sprint to the full test. Add in the standing starts for the Individual Pursuit and Kilo and you give your NM a real run through. The repeated surges of the elimination race, the all out nature of the kilo, and the massive efforts you have to make in the points race really test your powers of recovery while working your AC all the way to the max.

Since the efforts come in quick succession, and with most being over four minutes in length, your cardiovascular system never catches a real break, ensuring your MAP doesn’t get left out of the equation.

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  142 Hits
142 Hits

Montag 16. November 2020

Who-dares

Four Dimensional Power Focus:
NM: ✭✭✭✩✩
AC: ✭✭✭✭✩
MAP: ✭✩✩✩✩
FTP: ✭✭✭✭✭

Imagine you’re out on a group ride where the tempo is high and you’re working hard. Suddenly, someone surges. You do a quick sprint to go after them and quickly get their wheel. The stress of the effort, though, catches up with you and even though the pace settles down to where it was before, you struggle to hold the wheels.

Who Dares is a workout that teaches your body to recover from those efforts more effectively so you can keep riding hard. The workout is based on three nine-and-a-half-minute sub-FTP intervals that feature three sprints - one at the start, one at the middle and one at the end. These sprints flood your body with metabolites (lactate, etc.) and then the sustained sub-FTP efforts force your body to clear them out while still working hard.

To make the session even more effective, Who Dares also asks your body to do this work at different cadences, stimulating the nervous system and forcing your body to become even more effecient.ch one.

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  369 Hits
369 Hits

Mittwoch 11. November 2020

14-vise-grips

Four Dimensional Power Focus:
NM: ✭✭✩✩✩
AC: ✭✭✭✭✩
MAP: ✭✭✭✩✩
FTP: ✭✭✭✭✩

This is another mash-up that covers a lot of ground. Starting with the intervals from Do As You’re Told, your ability to recover quickly gets its first test with short intervals, high intensity, and limited rest. All the hallmarks of a good AC training session.

Then comes the race simulation from the Rookie, with just enough time above threshold (and above-tempo “recovery”) to improve FTP. But it also helps out your AC. Since your AC has already been stressed from the intervals at the beginning, this section boosts your AC more in this context than it would if you just did The Rookie.

The final climb from Angels is almost entirely above threshold. After everything you have already put your system through, this will send your cardiovascular (and MAP) system as far as you are willing to push it. By combining these sections in this particular order you end up squeezing the most training benefit out of each one.

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  234 Hits
234 Hits

Montag 9. November 2020

TOBA

Four Dimensional Power Focus:
NM: ✭✭✩✩✩
AC: ✭✭✭✭✩
MAP: ✭✭✭✩✩
FTP: ✭✭✭✭✩

This is another mash-up that covers a lot of ground. Starting with the intervals from Do As You’re Told, your ability to recover quickly gets its first test with short intervals, high intensity, and limited rest. All the hallmarks of a good AC training session.

Then comes the race simulation from the Rookie, with just enough time above threshold (and above-tempo “recovery”) to improve FTP. But it also helps out your AC. Since your AC has already been stressed from the intervals at the beginning, this section boosts your AC more in this context than it would if you just did The Rookie.

The final climb from Angels is almost entirely above threshold. After everything you have already put your system through, this will send your cardiovascular (and MAP) system as far as you are willing to push it. By combining these sections in this particular order you end up squeezing the most training benefit out of each one.

Weiterlesen
  159 Hits
159 Hits
Unterstütze unser Studio in dieser schwierigen Zeit

Mit einer kleinen Spende über unsere Webseite kannst du uns helfen, die schwierige Zeit während und nach dem COVID-19 Lockdowns zu übersehen. Dank diesen Spenden können wir unsere Rechnungen des Studios weiterhin bezahlen, damit wir auch anschliessend an den Lockdown planmässig weitermachen können. Mit einer noch so kleinen Spende über unsere Webseite hilfst du uns, diese Zeit zu überstehen.

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