The Performance Lab
COMING SOON
Welcome to the Performance Lab
Welcome to the newest evolution of Stapleford.
The Performance Lab is our latest addition — a purpose-built space dedicated to growth, progress, and unlocking potential. Designed exclusively for our classes, personal training, and personal development sessions, this is where focused work meets real transformation.
Grounded in science and driven by results, the Performance Lab is built around evidence-based training principles, performance testing, and intelligent programming. We assess where you are, identify what you need, and create a structured path forward. Through ongoing performance tracking and individualized coaching, every session is designed to move you closer to becoming the strongest, healthiest, and most capable version of yourself.
This isn’t just another training space. It’s an environment built to help you move better, get stronger, and develop confidence in your body and mind. Every detail has been created to support structured coaching, intentional programming, and a high-quality training experience.
Whether you're stepping into the gym for the first time or pushing toward your next performance goal, the Performance Lab meets you where you are. Our coaching team adapts every session to your level, ensuring you feel challenged, supported, and empowered — never overwhelmed.
Here, progress is personal
Here, effort is celebrated.
Here, you build strength that carries beyond the gym floor.
The Performance Lab is where potential becomes performance — and everyone is welcome.
CLASSES
HILIT
HILIT (High Intensity, Low Impact Training) delivers the energy and challenge of a high-intensity workout — without the strain on your joints. Using controlled, powerful movements and smart programming, you’ll build strength, improve conditioning, and elevate your heart rate while keeping impact low. Designed for all levels, HILIT pushes your limits safely and effectively, leaving you feeling strong, accomplished, and energised.
FIRE
FIRE is our high-intensity morning workout designed to ignite your day. Fast-paced, energising, and results-driven, this session blends strength and conditioning to elevate your heart rate and challenge your limits. Expect powerful intervals, focused coaching, and an atmosphere that pushes you to bring your best. Start your morning strong, focused, and ready to take on anything.
RESTORE
RESTORE is our low-intensity mobility and stability class designed to help you move better, recover smarter, and build a resilient foundation. Through controlled movement, breathwork, and focused strength, you’ll improve joint health, flexibility, and core stability in a supportive, unhurried environment. Perfect for all levels, RESTORE helps you reset, rebalance, and leave feeling stronger and refreshed.
SENIOR BOOTCAMP
Senior Bootcamp is a low-intensity, low-impact class designed to build strength, improve balance, and enhance overall conditioning in a safe and supportive environment. Through guided, functional movements, you’ll develop confidence, stability, and everyday strength at a pace that feels right for you. Suitable for all abilities, this class focuses on helping you stay active, capable, and strong for life.
NEXT LEVEL
NEXT LEVEL is a strength-focused class designed specifically for women in perimenopause and menopause who are ready to train with purpose. This session prioritises building bone density, increasing muscle mass, and developing real, functional strength through progressive resistance training. With expert coaching and smart programming, you’ll safely push your limits, boost confidence, and support your long-term health. Stronger bones, stronger body, stronger future — this is your next level.
30/30
30/30 is the perfect balance of effort and recovery. This class combines 30 minutes of energising cardiovascular training to elevate your heart rate and boost endurance, followed by 30 minutes of focused stretching to improve flexibility, mobility, and overall recovery. Fully adaptable to all levels and abilities, 30/30 allows you to challenge yourself at your own pace while leaving feeling strong, refreshed, and rebalanced.
ADDISON’S WOMENS GROUP
ADDISON’S WOMEN’S GROUP is an advanced strength and conditioning class designed for women who are ready to train hard and elevate their performance. This high-level session focuses on progressive strength, athletic conditioning, and refined technique to help you build power, resilience, and confidence. With focused coaching and a driven, supportive atmosphere, you’ll be challenged to push beyond limits and unlock your strongest self.
FIT FOR DUTY
Fit for Duty is a 60-minute, duty-focused training session for police, firefighters, paramedics, custody officers, and shift workers preparing for operational demands. Blending breathing, mobility, core rotation, and practical strength with ruck or weighted-vest work, this class builds load tolerance, movement quality, and recovery so you can perform safely on shift. Expect a dynamic warm-up, targeted mobility, a functional strength circuit, and guided cool-down. Scalable intensity. Technique-first.
BONE CARE STRENGTH (WOMEN)
Bone Build Strength (Men’s) is a 60-minute, coach-led strength session designed to increase bone density, build lean muscle, and develop functional, full-body strength. Centered around heavy, controlled compound lifts — including barbell squats, deadlifts, presses, and weighted carries — this class emphasizes progressive overload, mechanical tension, and proper technique. Accessory hypertrophy work (6–10 rep ranges, tempo control), mobility for joint health, and structured loading targets ensure safe, measurable gains that translate to stronger performance in daily life.
SARA’S WOMENS GROUP
SARA’S WOMEN’S GROUP is a beginner-friendly strength and stretching class designed to build confidence from the ground up. Combining foundational strength work with guided mobility and flexibility training, this session helps you develop proper technique, improve movement, and feel stronger in your body. Supportive, welcoming, and adaptable to all starting points, it’s the perfect place to begin your strength journey.
BONE BUILD STRENGTH (MENS)
Bone Build Strength (Men’s) is a 60-minute, coach-led strength session designed to increase bone density, build lean muscle, and develop functional, full-body strength. Centered around heavy, controlled compound lifts — including barbell squats, deadlifts, presses, and weighted carries — this class emphasizes progressive overload, mechanical tension, and proper technique. Accessory hypertrophy work (6–10 rep ranges, tempo control), mobility for joint health, and structured loading targets ensure safe, measurable gains that translate to stronger performance in daily life.
THRESHOLD
Threshold starts the session with 40 minutes of max-effort VO₂ intervals designed to elevate aerobic capacity, speed, and power. Then reset with 20 minutes of targeted mobility and shoulder care to protect your joints and accelerate recovery. Every workout is coach-led with measurable performance targets (RPE, heart rate, and power output) and fully scalable for all fitness levels. Train harder. Move better. Recover faster.