Hot Shred

High-intensity intervals at thirty-eight degrees. Bodyweight and light-load conditioning, built in structured work-and-rest blocks.

The format is simple: you work hard for a set window, you recover for a set window, you repeat. The structure exists so you can genuinely go to the top of your range in the work phases, which is where adaptation happens — rather than running at seventy percent for forty-five minutes and calling it training.

Every movement scales. Someone in their first month and someone who trains six days a week do the same class at different speeds and different loads, and both leave properly worked. Your coach gives you the scale before each block. Take it if you need it.

The heat means you’ll hit your working heart rate faster and hold it longer. Respect that, hydrate before you arrive, and take the rests.