A METHOD THAT WORKS. A SYSTEM THAT LEADS.
50 minutes of interval and strength training - each session with a clear focus, guided by a coach from start to finish.
TRAINING BASED ON THREE PILLARS
TRAINING UNDER THE SUPERVISION OF A COACH
We believe the best results come with the right guidance. That’s why every session is led by a coach -from warm-up to finisher. Keeping an eye on your pace, your technique, and you.
RUN & LIFT
A carefully designed 50-minute workout combining running intervals and strength training, built on two zones and a consistent weekly rhythm.
IMMERSIVE ATMOSPHERE
Surround sound and muted red lighting create a focused, immersive space that guides you through your workout.
50 MINUTES IN TWO ZONES: CARDIO AND STRENGTH
A short warm-up designed to prepare your body for the session ahead.przygotowuje Cię do treningu.
WARM-UP
Treadmill intervals and bench-based strength exercises alternate throughout the workout.
MAIN TRAINING
A smooth cool down with breathing, stretching, and a gentle reset.
COOL DOWN
EVERY DAY HAS A PURPOSE. THE WHOLE WEEK HAS STRUCTURE.
SYSTEM CREATED BY THE BEST IN THE WORLD
ALEX CASTRO
INTENSE LIGHT AND MUSIC THAT BUILDS ENERGY FROM THE FIRST MINUTE.
At KNOX, the workout atmosphere guides you through the session - it strengthens focus, sets pace and builds intensity.
WANT TO KNOW MORE?
Is KNOX suitable for beginners?
Yes. On the treadmill, the coach guides you through three levels: beginner, intermediate, and advanced. On the floor, you choose the weights that suit you. Whether you’re experienced or just getting started, every KNOX workout is designed to meet you where you are - and support your progress at every stage.
What do KNOX classes look like from the inside?
Each 50-minute workout moves between two zones: treadmill and bench. Guided by the coach, you transition seamlessly between intervals on the treadmill and strength work on the floor. Surround sound and dimmed red lighting create an immersive environment, keeping you fully focused throughout the session.
What is a Finisher?
The finisher is a short, high-intensity peak at the end of each block - your final push.
Can I just come for strength training, without a treadmill?
Yes, a limited number of bench spots are available for those who prefer to focus exclusively on strength training. Advance booking is required.
How does the program of classes change during the week?
Each day focuses on a different area - upper body, lower body, or full body. Treadmill work evolves just as seamlessly, from dynamic sprints to longer endurance runs. Together, it creates a balanced weekly structure designed to support consistent progress without overload.
Can I train at KNOX every day?
Yes. The weekly structure is designed that way - each day engages different muscle groups and energy systems, supporting both recovery and progress.
How does the atmosphere change during the session - music and light?
At KNOX, the atmosphere works with you. Surround sound and dimmed red lighting sharpen focus and guide your pace, while the coach, music, and lighting shape the intensity throughout the session.
Join the KNOX Community
50 minutes. Treadmill, bench, trainer.
Check out what it means to train systemically.
