Cardio+strength classes

Cardio + Strength is a 50-minute, full-body training session designed to build cardiovascular capacity and functional strength without high impact. These all levels classes combine low-impact conditioning on Concept2 SkiErgs, VersaClimbers, and Schwinn Airdyne bikes with targeted strength work to improve power, endurance, and muscular balance.

Programming alternates between short, high-output intervals (30–45 seconds) to elevate heart rate and longer aerobic and muscular-endurance blocks (4–12 minutes) that challenge stamina and efficiency. Structured recovery periods allow for sustained performance throughout class.

Each session is intentionally varied to prevent plateaus and support long-term progress. Expect a challenging but approachable format that can be scaled to all levels, with a consistent focus on movement quality, effort, and results.

WHAT HAPPENS IN CLASS

THE MACHINES

We use machines that challenge you to get stronger without any impact to the joints. No treadmills! You will climb, bike and ski in our classes as well as perform functional strength movements. These classes are constantly varied and you’ll be challenged differently in every class.

  • Climbing - The VersaClimber “elicits a higher VO2max than does the treadmill running or rowing ergonometry” - Washington State University

  • Skiing - The Concept 2 SkiErg targets the legs, arms, and core for a full body workout adaptable to any athlete’s size and skill level

  • Biking - Airdyne bikes target legs, shoulders, chest, arms and back with their unique design combining rowing and cycling together

  • Strength training - Using dumbbells, resistance bands, sandbags and sleds, we challenge our clients in countless ways to build stronger muscles and joints

INDIVIDUAL ATTENTION

With a maximum class size of twenty-one, the instructor helps everyone maintain correct form and adjusts individual difficulty levels. All levels are welcomed and whether a beginner or a veteran of our classes, you will be challenged.

CONSTANTLY VARIED

By changing up the challenges from short bursts to longer endurance pushes to heavier resisted work, we keep your mind and body engaged.

LONGER METABOLISM BOOST

Due to the intensity of the workout, CARDIO+STRENGTH can elevate your metabolism for hours after exercise. This results in additional calories being burned even after you have finished exercising.

THE RESULTS

We think our classes will get you in shape better, faster, and more safely than any other workout.

STRENGTHENING, BETTER POSTURE, AND WEIGHT LOSS

You will burn fat, build endurance, and strengthen and tighten your muscles. Our workouts are designed to maximize EPOC (excess post-exercise oxygen consumption), which helps you burn fat for many hours after class is over.

INJURY PREVENTION

No treadmill running, no burpees. We stimulate joints and muscles to get stronger without impact. This results in a workout you can sustain throughout all stages of life.

ATHLETIC PERFORMANCE

Our clients range from cross-training elite athletes to weekend warriors to brand new clients looking to improve their fitness. The common value is creating a body and a mindset that healthy and resilient. Everyone works at their own pace.

MENTAL FOCUS

Your mind has no time to wander at Mecha. The stress you bring into a class will be long gone by the end of class. In fact it might be in the form of a pool of sweat on the floor!