GROUP TRAINING★PERSONAL COACHING★MYZONE TECH★NUTRITION PLANS★OUTDOOR SESSIONS★REAL RESULTS★UNLOCKING YOUR IMPOSSIBLE★FREE TRIAL★GROUP TRAINING★PERSONAL COACHING★MYZONE TECH★NUTRITION PLANS★OUTDOOR SESSIONS★REAL RESULTS★UNLOCKING YOUR IMPOSSIBLE★FREE TRIAL★
Our Approach
Not Just a Workout.
At RISE, we believe fitness is about way more than shifting weight. It's about health, mental wellbeing, longevity — and having a team around you that genuinely cares whether you show up. Our programme is designed to deliver all of it.
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Improve Your Fitness
You'll lose body fat and build muscle tone — but more importantly, you'll feel better in your own skin. That's what we call Your Fitness.
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Boost Your Energy
Heart rate guided sessions mean you work at exactly the right pace for you. Not every session has to feel like a near-death experience to deliver results.
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Build Confidence
Repetition breeds confidence. With Myzone, your coach always knows when you're at your limit and when you can push further. Every session is built for you.
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Find Your Community
From bootcamp sessions to Tough Mudder, DEKA, Spartan and Parkrun — RISE is about way more than what happens in the session.
What to Expect
The Session.
A 50-minute full-body workout broken into zones. Progressive, challenging, and designed for every fitness level — from complete beginner to seasoned athlete. Aim: 400–800 calories or 150–200 Myzone Effort Points per session.
Warm Up
Activate & Mobilise
Get your body primed with a dynamic warm-up. Heart rate rising, muscles firing, mind focused.
Phase 1 — In Pairs
3 x 3-Minute Rounds
Work with your partner to complete 3 intense 3-minute rounds. Push each other, earn those MEPs.
Breakout Challenge
Individual Effort
A short solo breakout challenge to test your limits before the next block begins.
Phase 2 — In Pairs
3 x 3-Minute Rounds
Back with your partner for another 3 rounds. The yellow and red zones are calling — answer them.
Breakout Challenge
Push to the Limit
Another breakout challenge — this one hurts. This is where the MEPs are won.
Phase 3 — In Pairs
3 x 3-Minute Rounds
Final block. Three more rounds with your partner. Dig deep — the finish line is close.
Stretch & Done!
Recover & Stretch
Every RISE session ends with a proper cool down. You've earned it — and your body needs it.
* Session structure shown is an example only. We regularly change our session plans to keep your body guessing and your progress moving.
The Technology
Why Myzone?
Myzone isn't just a fitness tracker — it's the heartbeat of the RISE system. It tells your coach exactly where you are in every session, so they can push you when you need it and hold you back when you don't. Save over 43% on your device when you join RISE.
90–100%
Red Zone — at your absolute limit. This is where the magic happens. 4 MEPs/min.
80–89%
Yellow Zone — breathless but brilliant. Metabolism stays elevated for hours after. 4 MEPs/min.
70–79%
Green Zone — the fitness zone. Challenging your body and building endurance. 3 MEPs/min.
60–69%
Blue Zone — building effort. You're working and your body knows it. 2 MEPs/min.
50–59%
Grey Zone — warming up. Starting to move. 1 MEP/min.
Weekly Goal
THE CHALLENGE
700
MEPs per week
Monday — Sunday
Every week at RISE, the goal is simple — hit 700 MEPs between Monday and Sunday. That's your weekly challenge, and it's one of the most powerful tools we give you.
700
MEPs per week
~3,500
Calories of effort
~1lb
Of fat burned
7
Days to earn it
700 MEPs roughly equates to around 3,500 calories of effort — which is roughly 1lb of fat burned. If weight loss is your goal, this is one of the clearest ways to quantify your weekly effort and stay on track.
And if weight loss isn't your goal? That's absolutely fine. 700 MEPs is still a brilliant aspiration to work towards — a weekly benchmark that ensures your fitness levels grow, your confidence builds, and your enthusiasm for life stays high.
Your Myzone belt tracks every MEP you earn across every session — bootcamp, PT, online or otherwise. The app shows your weekly total in real time, so you always know exactly where you stand.
Your Support System
Your Coach. Your App. Your Plan.
Every RISE membership comes with a hyper-personalised coaching service built in. This isn't a generic programme — it's built around you.
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Monthly 1:1 Coaching
A 30-minute Zoom call with your coach every month. Review progress, adjust nutrition, set goals. Your roadmap, reviewed regularly.
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Nutrition Planning
A bespoke nutrition plan created around your goals and lifestyle. Not a fad diet — a practical, sustainable approach to eating for performance and life.
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The RISE App
Your community, your coach, your nutrition plan and your activity tracker — all in one place. Access 100s of on-demand and live sessions any time.
RISE Titans
WE COMPETE. WE BELONG.
RISE Titans is our competitive team — members who take their fitness to the next level by competing at events across the country, representing the RISE family in full kit and full force.
Membership
Pick Your Level.
All memberships include bootcamp sessions, nutrition planning, personal coaching and the RISE app. 30-day notice. No strings attached.
