At FFC, performance training refers to a type of workout that employs high intensity, heart monitor-based routines in a small group setting. By utilizing a heart rate monitor, our coaches are able to advise each participant when to rest and when to initiate a bout of work. Performance training classes allow for many participants of varying levels of fitness to receive the benefits of heart rate-based training because the work/rest intervals are targeted specifically to that individual based on their own body’s response. It also comes in handy when trying to lose weight.

Backed By Science

The benefits of high intensity interval training (HIIT) and metabolic conditioning are widely researched and proven to be a superior form of cardiovascular training.

When an individual is working at intensity that is 90% or above their max heart rate, they are in what is known as the anaerobic zone. During other kinds of cardio training (during an elliptical workout, for example), time will be spent in what is known as the aerobic zone, which over time can also create benefits, but they are shorter lived than those from working in the anaerobic zone.

These benefits often only come in the form of increased VO2max (the maximum amount of oxygen one can use during exercise) which translates to being better at performing that exercise (and being less tired) the more you do it.

This is a great benefit, but research has found that the only way to increase these benefits is to work out for longer periods of time. Which is something that can easily be done, but who has time to spend 90 minutes on an elliptical trainer?! Insert high intensity training.

Related: want to check out a free PTC class at FFC on us? Click here!

Why you should consider trying a HIIT workout.Why You Should Consider HIIT

HIIT and metabolic conditioning provide these benefits, plus others, in a fraction of the time. Training with bouts of work that elevate heart rate to 90% or higher of one’s max heart rate causes the body to be in an oxygen debt (i.e. breathing heavily).

Following these type of workouts, the body tries to restore itself to the physiological levels that it was before the exercise activity. This process, known as EPOC, causes a large calorie expenditure – thus leaving one with an elevated metabolic rate that they wouldn’t experience working at a lower intensity.

Working at this rate allows for one to maintain (and often build) lean muscle tissue which is not only important for numerous health benefits and metabolism, but also to achieving that toned, athletic appearance many are looking for. With performance training, the beauty is that it only takes 15-20 minutes of total work in this range to achieve these results!

What’s a PTC Class Like?

In our Performance Training Center classes, the exercises you perform will drive you body into this very specific and beneficial state because each workout is tailored to the individual based on their level of fitness and performance.

During class, the coach will take everyone through a dynamic warm-up that will improve mobility (something that we, as humans, sadly don’t get enough of in our daily lives.) This warm-up will act as a prep for the work to come – everything from explosive athletic drills to plyometrics, Olympic lifts and kettlebell workouts to suspension exercises, cardio challenges and more.

At the end of the 45-minute class, participants will receive feedback through their MyZone heart rate monitor telling them exactly how many calories were burned based on their age, weight, and intensity of work. This data can be used to set fitness goals (for more on how to set actionable fitness goals, check out this post!), tweak workouts and more.

If you want to reap the benefits of lean muscle gain, lose body fat and get in better cardiovascular shape by “working smarter, not harder”, try a Performance Training Center session!

Try a mini HIIT workout on your own!Try a Mini Workout On Your Own!

Perform the following exercises every minute on the minute for 12 minutes.

  • 10 Goblet Squats
  • 24K for men, 16K for women – adjust to your preference
  • 10 Push-ups
  • 10 Med Ball Slams
  • 20 lbs for men, 14 lbs for women – adjust to your preference

You should be able to get each exercise done 4 times. Good Luck!!

Post written by FFC Gold Coast Personal Trainer Adam Setterbo.

About Adam

Adam Setterbo is an Elite personal trainer and PTC coordinator at FFC Gold Coast. He specializes in weight loss, powerlifting, HIIT and lifestyle coaching. To contact Adam for more details or to set up a PTC consultation, email him at!