Wellness Studio
Train smart. Recover well.
Heart-rate-zone group training built on your VO₂ max evaluation — rowing, spin bikes, and strength stations, coached by clinicians.
Wellness weekly schedule
Jump to schedule ↓For every 60-minute class: 15 members split into 5 rowers, 5 bikes and 5 strength/mat stations.
| Day | Siyara class | Load | Programming |
|---|---|---|---|
| Monday | Upper Build + Base | Low–moderate | Rower Z2 technique; bike Z2 steady; DB press, chest-supported row and shoulder press at RPE 7–8 |
| Tuesday | Lower Body Engine | High | Rower easy Z2; bike 4 × 90-sec personalized Z3–4 intervals; goblet squat, reverse lunge and hip thrust |
| Wednesday | Mat Build + Restore | Low | Rower and bike Z1–2; dead bug, side plank, Pallof press, glute-med and scapular-control work; finish with mobility |
| Thursday | Build+ Performance | High | Rower 6 × 30-sec Z4 intervals with 60-sec recovery; eligible performance clients may touch Z5; bike Z2; full-body strength at RPE 8 |
| Friday | Siyara Blend | Moderate | Mostly Z2 with brief Z3 pickups; lighter full-body unilateral and core work at RPE 6–7; finish with Stretch Lab |
| Saturday | Restore 60 | Recovery | Easy Z1–2 row/bike, foam rolling, mobility flow and breathwork; no heavy lifting |
| Sunday | Rest | — | No group training; recovery or physiotherapy appointments only |
Prenatal & postnatal small-group sessions run on weekday early afternoons (11:00 AM and 12:15 PM).
Personalised training
Programmed around your heart-rate zones
VO₂ max evaluation
Every package includes a VO₂ max evaluation — VO₂ and VCO₂ measured together, with resting-metabolic-rate (RMR) analysis included. Your personal heart-rate zones drive how hard you work in every class: same class, your intensity. Members re-test every 3 months, with smaller check-ins in between. Taken on its own the evaluation is ₹3,000; it's included with any package.
Class structure — three stations
Every 60-minute class splits 15 members across three stations — rowers & skier machines, spin bikes, and strength (dumbbells, barbells, therabands, kettlebells, sleds, turf work and carries). Friday's Siyara Blend mixes zones across all three stations.
The standard 60-minute flow
- 0–3 min Pain, soreness and readiness check
- 3–8 min Breathing and joint mobility
- 8–21 min Station one
- 21–22 min Rotation
- 22–35 min Station two
- 35–36 min Rotation
- 36–49 min Station three
- 49–54 min Daily finisher or mobility
- 54–60 min Cooldown and longer-exhale breathing
Live class schedule
See what's on this week — book your first class free
One signature heart-rate-zone class per day, Monday to Saturday — mornings from 5:45 AM, evenings until 8:45 PM, with prenatal & postnatal sessions in the early afternoon. Sundays are for rest and recovery. First-timers can book any class marked Free intro on the house — no pack required.
Cancel any booking up to 8 hours before class to free your credit. Need a time we don't currently offer? Call us at +91 95156 66404 — we add classes as demand grows.