Know exactly what you're doing.
Every exercise comes with a video demonstration and explanation, so you can train with greater confidence and understanding.
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PRFM Capacity
Build your engine.
Expand your capacity.
Structured conditioning designed to develop your engine, improve movement efficiency and increase your ability to perform and recover across different training demands.
Who it's for
More than endurance.
Conditioning with purpose.
PRFM Capacity is built for people who want to improve how much work they can perform, how efficiently they move and how well they recover between efforts.
Drawing on traditional endurance training principles, the program combines structured training zones 1-5 with functional movements and targeted conditioning to develop both aerobic and anaerobic fitness.
From sustained aerobic efforts to high-intensity intervals and movement efficiency work, every session has a purpose. Build the ability to maintain output, recover between efforts and perform across a broad range of time and movement demands.
It's not just about working harder. It's about increasing your capacity to perform.
- Training focus
- Aerobic & Anaerobic Conditioning
- Experience level
- Beginner - Advanced
- Sessions per week
- 3-4
- Equipment
- Fully Equipped Gym / Functional Fitness Facility
What you'll build
Build your aerobic & anaerobic engine.
Develop the ability to sustain longer efforts and produce repeatable high-intensity output through structured conditioning.
Recover faster. Perform again.
Improve your ability to recover between efforts, maintain performance across repeated intervals and tolerate greater volumes of training.
Move better. Work more efficiently.
Develop movement quality, technique and repetition speed so you can maintain output with less wasted energy, even as fatigue builds.
Expand your work capacity.
Build the ability to perform across different durations, intensities and movement types, whether you're training for HYROX, functional fitness competitions or personal performance goals.
Training zones 1-5
- Zone 1Recovery
- Zone 2Aerobic Base
- Zone 3Steady / Tempo
- Zone 4Threshold
- Zone 5High Intensity
Different intensities. Different adaptations. One stronger engine.
The PRFM difference
More than just
a training plan.
Train at your level.
Every movement includes regressions and progressions, giving you the flexibility to adjust your training as your strength and ability develop.
Real coaches. Real support.
Have a question about an exercise or your training? Message an experienced PRFM coach directly through the app.
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PRFM Capacity
A look inside your training.
Every session has a purpose. PRFM Capacity combines aerobic conditioning, high-intensity intervals and movement efficiency work to develop your ability to perform across different training demands.
Here's a snapshot of three sessions from the program. The full experience includes exercise demonstrations, scaling options and detailed training guidance.
Session 01
Anaerobic + Skill
Movement Prep / Warm Up
Part A - Skill
- Wall Balls
- Pull-Ups
Part B - Anaerobic Conditioning Intervals
Zone 4+
- Run
- KB Swing
- Sled Push
- Rowing
- Burpees
Session 02
Aerobic
Movement Prep / Warm Up
40 Min Aerobic Pace - Zone 3
- BikeErg
- Sit-Up
- SkiErg
- Walking Lunge
- Run
- Box Jump
Session 03
Work Capacity
Movement Prep / Warm Up
Part A - Skill & Movement Efficiency
- DB Snatch
- Burpee Broad Jump
Part B - Interval Threshold Capacity
- Run + Wall Ball
- Assault Bike + Push-Up
- Run + KB Swing
- Assault Bike + Burpee
Your next step
Ready to build
your capacity?
PRFM Capacity
Pricing announced at launch.
Build a stronger engine, improve your movement efficiency and develop the ability to perform across every training demand.
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