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.
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
