At BEAT Fitness, we help our members get Stronger and Fitter for Life

STRONGER: Lift heavier. Get stronger.
FITTER: Breathe faster. Get fitter.
FOR LIFE: Live better. For longer.

Our fitness prescription – lifting weights, getting out of breath, and moving through a full range of motion, ideally three to five times a week – supports both your short-term goals and your long-term health.

WHY CARDIO MATTERS

Cardiorespiratory (or aerobic) fitness is your body’s ability to deliver oxygen to your muscles and turn it into energy – to walk, run, ride, or swim for longer, with less effort.

It’s also the answer to one of the most common goals we hear at BEAT: “I just want to get my energy back.”

More cardio means more energy – for what you want to do (like hiking or cycling) and what you have to do (like walking up Rue du Petit-Chêne without needing to stop).

One simple way to measure cardio fitness is VO₂ max – the maximum rate at which your body can use oxygen during exercise. You can test this in a lab, or by simply asking:

• Can I walk up that hill without stopping?
• Can I do it faster than last week?
• Can I chat with a friend while I do it?

Improving your cardio fitness helps with short-term goals like:

• Feeling fitter
• Burning fat more efficiently
• Recovering quicker from other workouts
• Boosting mood, focus and sleep

But here’s what’s really powerful: it can help you live longer, too.

LIVE BETTER FOR LONGER

Dr. Peter Attia explains in Outlive that VO₂ max is one of the strongest predictors of how long – and how well – you’ll live. Attia mixes thorough scientific research with simple everyday explanations that hit hard. 

For example, we all know smoking is bad for us. In fact, someone who smokes has a 40% higher risk of all-cause mortality (that is, the risk of dying at any moment).

But did you know that improving your cardio fitness has an even bigger impact than quitting smoking?

According to the research:

• Moving from the bottom 25% of fitness to just below average (25th–50th percentile) cuts your risk of death nearly in half.
• People in the highest category of VO₂ max had an 80% lower risk of death than those in the lowest.

In other words: doing more cardio could be the best investment you ever make – for your fitness today and your health for life.

And crucially, doing something – starting – can have a big impact:

“Going from zero weekly exercise to just ninety minutes per week can reduce your risk of dying from all causes by 14%.”

Taking just two classes a week at BEAT - one to make you stronger and one to make you fitter - will have a huge impact on how you feel now and how you live later.

GET YOUR ENERGY BACK

At BEAT we’ve made it easy to understand how to improve your cardio and get your energy back.

Our FITTER classes are designed to make you breathe faster, get fitter and live longer.

RIDE

What to expect: Your cardio starting point – fun, energising, and seriously addictive. Ride to the rhythm as your coach takes you through sprints and climbs that build fitness, boost endurance, and help you sweat it all out.

How RIDE gets you FITTER: RIDE builds your aerobic endurance through sustained intervals and steady-state cardio over 45 minutes. This strong base helps you go longer with less effort — whether in class or everyday life.

As your engine improves, you’ll push harder on hills, sprint faster, and recover quicker between tracks — boosting your aerobic power. And over time, those repeated all-out efforts with short rests train your anaerobic capacity too — helping you go harder, recover faster, and keep getting FITTER.

SPRINT. SWEAT. REPEAT.

HIIT

What to expect: Cardio meets conditioning in this high-energy, coach-led circuit. With bodyweight moves, explosive cardio bursts, and resistance training you won’t do alone at home, HIIT helps you push limits, build confidence, and get FITTER – fast.

How HIIT gets you FITTER: In every HIIT class, you’ll train your aerobic power through rounds of bodyweight and equipment-based circuits you can’t do at home. Intervals keep your heart rate high while moving through a full range of motion — helping you breathe faster and build lasting stamina.

Then comes the finisher — the part you’ll love to hate. A short, intense burst designed to spike your heart rate and push your anaerobic capacity. Think abs burners or burpee pyramids — the kind of effort you can’t sustain for long, but that builds real cardio fitness and mental resilience.

HEART RACING. LUNGS BURNING. CONFIDENCE RISING.

HYROX

What to expect: Train like an athlete in this mix of cardio and strength. You’ll run, push, pull, lift  — all using real-world movements that translate to everyday fitness. It’s full-body, full-effort, and full of team spirit to help you go further.

How HYROX gets you FITTER: HYROX builds aerobic power with high-intensity intervals that replicate real race stations — ski erg, row, sled push and more — coached by HYROX-qualified coaches to help you move well and push hard, safely. 
Your anaerobic capacity gets tested in short, powerful bursts — wall balls, sled pulls, sandbag carries — efforts that challenge your limits and build serious fitness.

Partner workouts add motivation, pacing, and accountability — helping you dig deeper, recover faster, and get FITTER than you would alone.

PUSH & PULL. LIFT & RUN. TOGETHER.

BOXE

What to expect: Boxing the BEAT way – to big beats, with real technique, in an energising, immersive setting. You’ll throw combos, push through bodyweight drills, and leave every round feeling sharper, stronger, and FITTER. Channel your inner badass – and punch it all out.

How BOXE gets you FITTER: Every round in BOXE is designed to improve your aerobic power — fast-paced combinations and active rest periods keep your heart rate high, sharpening your stamina and coordination.

Bodyweight circuits between rounds challenge your anaerobic capacity — think jump squats, planks, and push-ups — to build intensity, grit, and total-body fitness.

PUNCH HARD. MOVE FAST. FEEL BADASS.
 

READY TO GET FITTER — AND STAY FITTER?

Getting out of breath is just one part of the journey. To see real results and make them stick, you need consistency, accountability, and a plan.

Our FITTER classes push you harder than you’d train alone.

But it’s our memberships that keep you consistent and accountable to a sustainable balance of getting Stronger and Fitter workouts every week.

Because real fitness isn’t about going all in for a week. It’s about showing up, again and again, and getting a little FITTER each time.

Choose your membership. Build your routine. Get Stronger and Fitter for Life.

CHOOSE YOUR MEMBERSHIP
 

SOURCES

References from Outlive by Dr. Peter Attia:

Study 1: People in the highest VO₂ max category had an 80% lower risk of all-cause mortality compared to those in the lowest group.  Fitness vs. fatness on all-cause mortality: a meta-analysis

Study 2: Moving from the bottom quartile (lowest 25%) of cardiorespiratory fitness to the next quartile (25th–50th percentile) cuts risk of death by nearly 50% — more than the 40% increased risk associated with smoking. Cardiorespiratory Fitness and Long-Term Mortality: The FIT Study

Study 3: Starting from zero and doing just 90 minutes of moderate exercise per week reduces your risk of all-cause mortality by 14%. Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study