Our training philosophy
HIFLUX® is our unique four-week training program that evolves as your muscles adapt.
Each week, workouts progress in intensity and volume. After 4 weeks a new block is introduced so you’re always challenged, and never plateau.
It doesn’t get easier. You get stronger.
This strength class will help you build the muscle you need to master your strongest push and pull. We integrate bars, bands, and core to get your upper body performing optimally. Don’t be intimidated by this one - our coaches offer modifications to suit all levels!
This is a leg day like no other! LOWER BODY PUMP uses barbells, dumbbells, and bands to improve strength, power, and stability. Targeting your lower body and core, you’ll challenge yourself, conquer lifts, and increase lean muscle mass.
To forge the All-Around Warrior, Fortitude tests your strength, endurance, and willpower. Dynamic, total-body strength and conditioning challenges create a huge oxygen demand and caloric burn, resulting in rapid fat loss. In this high-intensity class, anything is fair game. With HIIT intervals, heavy resistance movements, and short rest periods, this hour-long class is all-consuming.
Get your midweek pump with this full-body strength class. Designed with muscle growth and calorie burn in mind, HUMP DAY PUMP DAY is the ideal class to boost your gains and your energy.
Cap off your week with a high-rep, muscle building workout to set you up for the weekend ahead. JACKED FOR THE WEEKEND includes functional hypertrophy exercises to get you jacked, and our 4-week HiFLUX® progression in reps, sets, or load means you’ll get stronger week after week.
Let’s get STRONG. This full-body strength class focuses on compound movements that develop long lasting strength. With lifts like squats, deadlifts, bench press, and pull-ups, you’ll build a solid foundation and the confidence to conquer your strength goals. You’ll find specialized sets that zero in on stabilizing and postural muscles, driving your success and longevity in training.
Pace yourself though HiFLUX-X for a blood pumping endurance workout, or boost your efforts and test your best. This flagship hybrid class named after our HiFLUX® training methodology combines cardio with light weight movements, setting you up to conquer any workout, any time.
This class is designed so you can track your performance and chase your own personal best week after week. We recommend logging your results in our TrainHeroic app to track your progress!
PERFORM is a high energy class that improves your conditioning while maintaining your strength. Expect shorter, high-intensity intervals that mix in agility and acceleration for a full body workout that will leave you feeling powerful and ready to take on the day.
This dynamic and comprehensive workout incorporates a range of exercises and training modalities to improve conditioning, stability, agility, speed, power, strength, and overall athletic performance. You'll be ready for when it counts!
Warrior starts off with a performance circuit developing strength, agility, power, speed, quickness and more to maximize conditioning while building lean muscle.
The class is topped off with a Warrior Finisher that will challenge your aerobic capacity in a standardized and measurable format. Prepare to give it everything you’ve got!
Maximize caloric expenditure and enhance afterburn in this high-intensity interval-packed class. SPRINT utilizes explosive movement and short rest intervals so you can get the most of your workout. Bring a towel - this one’s a real sweat fest.
You’ll increase athleticism while triggering major caloric expenditure, fat loss, and increasing lean muscle.
This is a high energy class combining multi-joint lifts, plyometrics, and sprints to induce a high metabolic stress to the body resulting in significant caloric expenditure and massive improvements in body composition. Buckle in for a fun and challenging full body workout that will leave you feeling stronger, energized, and ready to conquer whatever comes your way.
Feeling tenacious? Prove it.
Set your pace and watch your work capacity grow! Combining cardio machines with light weight movements, conquer this conditioning class at 65-75% of your max effort for a blood bumping endurance workout, or boost it to 80% for an effective threshold workout that will effectively elevate your baseline.
Our 90-min flagship class is the most epic group training class you will find.
This class will have you feeling challenged, but accomplished. Conquer this mountain through a circuit of obstacles, cardio, agility drills, and lifting. Top it off with an epic finisher for a class that will keep you coming back for more. Ride high on the team energy, and we’ll see you at the finish line!
Whether it’s your first time or your fiftieth, it doesn’t get easier, you get stronger.
Get to the finish line faster with our OA Endurance Run program. This program is designed with both beginners and experienced athletes in mind to take your running to the next level.
Coaches Jesse Bruce and Mike Ma use a methodology proven through years of personal experience and training athletes for competition to help you excel in road, trail and obstacle course racing events.
Our program will take you through a series of distinct training phases. Each phase focuses on a specific running adaptation, progressively building your fitness and running economy, with the goal of peaking your performance on race day when it matters the most.
Check the schedule for up to date times and meet up locations.
This progressive periodized cycling plan is for for all levels of aspiring Triathletes, Duathletes, and Cyclists.
In this class, you will develop your fitness and peak to perform at your best for Spring and Summer events. This program is ideal for anyone working towards a race in the Spring/Summer 2023 including: Muskoka 70.3, Muscle Man 70.3, Gravenhurst Olympic & Sprint weekend, and Toronto Triathlon Festival.
WHAT YOU NEED:
This is a Virtual class, delivered by your Coach via Zwift. Here is what you will need to participate from home:
- A bike (or smart bike)
- A trainer or a set of rollers
- An ANT+ or Bluetooth measurement tool: A power meter, smart trainer or speed/cadence sensor
- A computer, smartphone or tablet with Bluetooth or ANT+ (or an ANT+ USB dongle)
Join the OA Endurance team and Coach James Kitts for group swim sessions, in preparation for your upcoming events or for general fitness.
Workouts consist of swim drills and an opportunity to receive feedback on swim stroke and technique from your Coach. At the beginning of every session, we will meet to demonstrate the workout.
Drop-in swim sessions open to everyone, you do not need to be an OA Endurance member.
Location: Monarch Park Indoor Pool
It is recommended that you can swim 2 lengths of the pool comfortably.