The DenTimetable
Same rhythm, every week
Six to eight coached options run side by side in every slot from 5:00am, Monday to Saturday. Monday to Thursday share the same shape, Friday winds up with the midday 20/10 MEGA, and Saturday is two MEGA sessions. Sunday is rest day.
Monday to Thursday
These start times run every day, Monday to Thursday. What runs in each slot changes through the week, with six to eight classes to choose from in most slots, so pick the one you want in the booking grid.
| Time | What runs |
|---|---|
| 5:00am | Six to eight coached options |
| 5:45am | Fills first, book ahead Six to eight coached options |
| 6:30am | Six to eight coached options |
| 7:15am | Six to eight coached options |
| 8:00am | Six to eight coached options |
| 8:45am | Self Managed |
| 9:30am | Weights splits and Met.Con |
| 10:15am | Self Managed |
| 12:00pm | Weights splits, Met.Con and Three2one Plus |
| 4:30pm | Weights splits, Met.Con and Three2one Plus |
| 5:30pm | Weights splits, Met.Con and Three2one Plus, the last class of the day |
Friday
| 5:00am to 10:15am | The same morning slots as Monday to Thursday |
| 12:00pm | 20/10 MEGA the last weekday class of the week |
Saturday
| 6:00am | 20/10 MEGA a full hour |
| 7:15am | 20/10 MEGA a full hour |
Sunday: rest day. The pack recovers.
Booking
Members book through the Clubware portal, the same system as always. The public grid there shows what is on and what is full before you leave the house. Nothing about booking changes.
20/10, the coached HIIT session
20 seconds of work, 10 seconds of rest, across a board that changes every week. It is high intensity interval training built with zero impact, which is rare and is what makes it usable by people with a dodgy knee or an old back. Friday midday and both Saturday sessions run the long version, the MEGA.
Every session, and what it is
Thirteen ways to train, and a coach in every one of them.
| Session | What it is |
|---|---|
| 20/10 | Zero impact, high intensity intervals: 20 seconds of work, 10 seconds of rest, on a board that changes weekly. Built and refined here over ten years. Works aerobic and anaerobic conditioning while training joint mobility, core stability and functional movement. |
| 20/10 MEGA | The long version, twelve stations. Friday midday, and twice on Saturday morning. |
| Met.Con 40/40 | Metabolic conditioning: half cardio, half resistance, in a heavier circuit format at a lower intensity than 20/10. Formatted for muscular growth, and a challenging addition to your week. |
| Weights: upper, lower and full body | For anyone wanting a more advanced lifting and strength regime. Pick upper, lower or full body depending on what your week needs. The program changes every four to six weeks with sets and reps changing weekly, and your technique, progress and intensity are monitored. |
| RAW Strength | A full-body weights session with more grunt and a faster pace than the usual one: five stations, seven minutes each, every station a different muscle group, worked in pairs with ab work threaded through. Fully coached, and the fun finish to the working week. |
| Three2one | Aerobic conditioning. Six stations at three minutes each, then the volume drops while the variation and intensity keep your focus. Three minutes of continuous work pushes you mentally and lifts your aerobic threshold. Recommended for medium to high conditioning, and one of the most popular sessions. |
| Three2one Plus | Three2one with a twist, over a full hour. Thursday afternoons. |
| Dream Team | Team-based strength and conditioning. Two groups work against each other to hit targets on the erg machines, in calories or metres, inside a time limit, and the coach adds challengers as it goes. Teamwork, consistent effort, and performance under fatigue. |
| Functional Movement | Strength, mobility, balance and functional training in one session, structured to improve movement quality and build stability through controlled, purposeful work. Suitable for all levels, with progressions and regressions to match you. |
| Functional Fitness | A full-body session on kettlebells, primal movement patterns, TRX and battle ropes, alternating exercises to work multiple muscle groups and energy systems. Suitable for all levels, with the intensity adjusted to suit. |
| Primal | Coached bodyweight conditioning built on animal-inspired movement patterns, asking you to move in ways ordinary training does not. Develops strength, mobility, control, coordination and body awareness. |
| Pilates | A full-body workout that complements the rest of your training: core, abdominals, lower back, hips and glutes, with an emphasis on posture, alignment and muscular balance. Expect more flexibility, more endurance and a deep muscular challenge. Led by a qualified external Pilates instructor and suitable whether you are new to Pilates or refining it. Bring your own mat if you have one. |
| Self Managed | Not a coached class. Timers and all the equipment you need for cardio, HIIT or weights, and the room to run your own session. |
Class hours
| Monday to Thursday | First class 5:00am, last class 5:30pm |
| Friday | First class 5:00am, last class 12:00pm |
| Saturday | 20/10 MEGA at 6:00am and 7:15am, both a full hour |
| Sunday | Rest day |
Seven days. Every class. Free.
No card, no contract, no sign-up fee. Train with the pack for a week and see if it fits. The trial is for Canberra locals genuinely looking for a gym home.