The Lab Notes
blog
Training, recovery and the occasional argument about protein — field notes from the Fitness Training Lab coaches in Melbourne.
Boxing for desk workers
Boxing for desk workers: the one-hour reset
Andre runs the combat studio on the rule that nobody should leave with a headache — just better posture and a clearer head. Here's what a first session actually looks like.
Read the articleSix reads worth
your rest day
What the floor
sounds like
Cardio deck gets the driving playlist, recovery floor gets ambient, and the combat studio runs its own thing entirely. Members get the Spotify links in the app — here's the current rotation.
Floor Tempo
122 BPM average
Downshift
Sauna-safe ambient
The Tan, Saturday 7am
3.8km loop, coffee after
Three pace groups,
one coffee stop
Saturday long run from the club door: easy, tempo and "see you at the cafe". The 5k and 10k routes go down to the Tan — marathon blocks post their splits in the app.
- Easy 5k — chat pace, nobody gets dropped
- Tempo 10k — for the half-marathon crowd
- Long run 21k+ — marathon prep with Priya
Get the articles
before the site does
One email when a new piece goes up. No drip campaign, no "just checking in" — the coaches write, we send.
Prefer to learn
with your hands?
Articles are the warm-up — the club floor is the real thing. Come try a session and put the theory to work.