Every DayHits Different.
Every day of the week has its own focus on the floor and its own cardio mission on the tread. Come three times, come six times — you'll never repeat the same workout twice.
↑ Tap any day to see the full session
Three formats. Same daily focus, different experience. Choose tread, floor, or both — and walk in knowing exactly what you're getting.
The Classic
All tread, all heart. The day's cardio focus — endurance, hills, speed, or Trifecta (a fusion of all three) — delivered in interval-based runs that build stamina and torch calories.
On the floor: —
Strength Series
All floor, all gains. The day's strength focus — glutes, upper body, lower body, power, total body — built around deliberate load, mechanics, and time under tension.
On the tread: —
Pace & Press
Tread and floor in one 55-minute session. The day's full programming — cardio focus on the tread, strength focus on the floor — for a complete, total-body workout.
On the floor: The day's strength focus.
Your Plan, Built Around You.
Tell us your goals, pick your days, choose your formats. We'll build the week that gets you there.
Your STRIDE Fitness Week
A STRIDE Fitness coach will reach out personally to get you started on your goals.
This plan is intended as a general fitness recommendation only and does not guarantee specific results. Individual results may vary. Please consult with a fitness, health, or medical professional for personalized guidance and support.
HYROX
Training
Train for the world's fastest-growing fitness race. Functional strength, sled work, and tread intervals built around the eight HYROX stations — whether you're racing or just want to train like you are.
Learn MoreWhich class works what.
At STRIDE Fitness, every day of the week targets a different muscle group on the floor and a different cardio mission on the tread. Here is exactly which class to take for glutes, core, chest, back, upper body, lower body, and full-body strength.
Train by Muscle Group.
To train glutes at STRIDE Fitness, the primary class is Monday's Abs & A$$, which targets the glutes and core through focused, high-rep movements designed to sculpt, strengthen, and stabilize, paired with a Hills cardio focus on the tread that further loads the posterior chain.
Thursday's Full Body to Lower Body session also heavily trains the glutes alongside quads, hamstrings, and calves, and Saturday's Power Saturday Series develops explosive glute and lower body power. For glute-focused training, choose the Strength Series format (floor work) or Pace & Press (floor plus tread).
Core and abs are trained most directly in Monday's Abs & A$$ class at STRIDE Fitness, which targets the abdominals and glutes through high-rep, stabilizing movements. Wednesday's Chest, Back & Abs session also carves definition through the core as part of upper body push-pull work.
Core engagement is built into the full body sessions on Tuesday, Saturday, and Sunday as well. Choose the Strength Series or Pace & Press format for the most floor-based core work.
Wednesday's Chest, Back & Abs class at STRIDE Fitness is the dedicated chest and back session. It zeroes in on the upper body push-pull relationship with supersets and targeted movements that develop chest and back strength, improve posture, and carve core definition, paired with a Speed cardio focus on the tread.
Friday's Full Body to Upper Body session also builds pressing and pulling strength through the chest and back. Choose the Strength Series or Pace & Press format for chest and back training.
Friday's Full Body to Upper Body class at STRIDE Fitness is the primary upper body session, with a concentrated focus on building pressing, pulling, and carrying strength through the shoulders, chest, back, biceps, and triceps, paired with an Endurance cardio focus.
Wednesday's Chest, Back & Abs class also develops upper body strength. For shoulders and arms, choose the Strength Series format (floor) or Pace & Press (floor plus tread).
Thursday's Full Body to Lower Body class at STRIDE Fitness is the dedicated lower body session, developing strength and power through the quads, hamstrings, glutes, and calves while keeping the whole body engaged, paired with Trifecta cardio (a fusion of endurance, hills, and speed).
Monday's Abs & A$$ also trains the glutes and lower body, and Saturday's Power Saturday Series builds explosive lower body power. Choose the Strength Series or Pace & Press format for lower body training.
STRIDE Fitness has three full body sessions each week:
- Tuesday — Total Body: upper and lower body compound movements that build functional strength head to toe, paired with Trifecta cardio (a fusion of endurance, hills, and speed).
- Saturday — Power Saturday Series: a full body, power-focused session with explosive movements and scaleable modifications for every level.
- Sunday — Sunday Strength Series: a full body strength class emphasizing time under tension and proper mechanics.
All three are available as the Strength Series (floor) or Pace & Press (floor plus tread) format.
Every STRIDE Fitness class includes a tread cardio mission, but The Classic format is the most cardio-focused, running the day's cardio mission on the treadmill for the full session. Cardio missions rotate through Hills (Monday), Trifecta (a fusion of endurance, hills, and speed) on Tuesday and Thursday, Speed (Wednesday and Saturday), and Endurance (Friday and Sunday).
For weight loss and calorie burn, Monday's Hills session and the Trifecta days drive high output, while Pace & Press combines strength and cardio in one class to maximize total work.
The Daily Breakdown.
Monday at STRIDE Fitness is all about building a strong foundation from the core down. Abs & A$$ targets the abdominals and glutes through focused, high-rep movements designed to sculpt, strengthen, and stabilize. On the tread, expect a hills-focused cardio session that challenges your posterior chain and drives serious calorie burn.
Tuesday brings it all together with a full Total Body strength session paired with our signature Trifecta cardio format (a fusion of endurance, hills & speed). On the floor, you'll move through upper and lower body compound movements that build functional strength from head to toe. On the tread, the Trifecta challenges you across all three cardio modalities, making Tuesday one of the most complete and demanding workouts of the week.
Wednesday zeroes in on your upper body push-pull relationship with a dedicated Chest, Back & Abs session. Expect supersets and targeted movements that develop upper body strength, improve posture, and carve definition through the core. The tread takes on a speed focus, pushing your cardiovascular capacity with fast-paced intervals.
Thursday is a full body session with a lower body emphasis. You'll move through total body compound movements that integrate the entire body, with a deliberate focus on developing strength and power through the quads, hamstrings, glutes, and calves. Paired with Trifecta cardio (a fusion of endurance, hills & speed), Thursday maximizes lower body conditioning while keeping the whole body working.
Friday brings a full body session with an upper body emphasis. You'll work through total body movements that keep everything activated, while placing a concentrated focus on building pressing, pulling, and carrying strength through the shoulders, chest, back, biceps, and triceps. On the tread, an endurance-focused cardio block builds your aerobic base and mental toughness to close out the week strong.
The Power Saturday Series is STRIDE's newest and most explosive class format. This full-body session is built around power and athleticism, featuring dynamic, explosive movements designed to develop strength, speed, and coordination. Every exercise comes with scaleable modifications, making it accessible and challenging for all fitness levels. On the tread, a speed-focused cardio format matches the high-energy intensity of the floor work.
Sundays at STRIDE are dedicated to the Sunday Strength Series — a full-body strength class designed to help you build a resilient, capable body from the inside out. Movements are deliberate, load-focused, and intentional, emphasizing time under tension and proper mechanics. The tread pairs an endurance cardio format that promotes active recovery, aerobic development, and a calm, focused close to the week.
Class Formats.
The Classic is STRIDE Fitness's treadmill-focused class, capped at 12 people. It runs that day's cardio mission on the tread — Hills, Speed, Endurance, or the Trifecta (a fusion of endurance, hills & speed). If you love to run and want your session centered on the tread, The Classic is your class.
The Strength Series is STRIDE Fitness's floor-focused class, capped at 12 people. It runs that day's muscle-group strength focus on the floor — Abs & A$$ on Monday, Total Body on Tuesday, Chest, Back & Abs on Wednesday, and so on. If you want to prioritize lifting and floor work for a specific muscle group, the Strength Series is your class.
Pace & Press is STRIDE Fitness's combined class, holding up to 24 people. It fuses both halves of the day's programming into one session: that day's muscle-group strength focus on the floor plus the day's cardio mission on the tread. It's the full STRIDE experience — cardio and strength together — in a single class.
Yes. At a given time slot, STRIDE Fitness either runs two classes at once — The Classic (treadmill, 12 people) and the Strength Series (floor, 12 people) side by side — or a single combined Pace & Press class (24 people) that does both the floor and tread work together. Whichever is scheduled, you're training that day's muscle group; you simply choose how to experience it.
Your first class is on us.
Pick a time, show up, sweat it out. No commitment. Just come see what STRIDE Fitness is all about.