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Z4 is heartrate training at its best

Z4 is the ultimate workout combining intervals of cardio and functional training movements in a fun and motivating group setting, designed to help you burn 500-1000 calories in one session!

By monitoring your heart rate during your session, you’re guaranteed to reach new levels of fitness. The ultimate goal is to produce an incredible post-exercise "afterburn effect" meaning extra fat and calories burned for up to 36 hours following your workout.


 

Experience the Afterburn Effect

WHO IS Z4 DESIGNED FOR?

Z4 is a program for all fitness levels. Whether you’re at the very beginning of your fitness journey or in the home stretch, Z4 sessions provide the right intensity to take your fitness to the next level. Because your workout is guided by your heart rate, your session will be tailored to your individual fitness level. And you have the support and attention of a trainer to help you reach your goals.

THE SCIENCE BEHIND Z4

Excess Post-Exercise Oxygen Consumption (EPOC) provides the magic to this workout. You’ll perform multiple intervals designed to get your heart rate to Zone 4 (Z4). That's 80-90% of your maximum heartrate for 12-20 minutes during the session. This allows you to burn extra calories for up to 24-36 hours afterwards, called the "afterburn".

WHAT RESULTS CAN I EXPECT?

The Z4 workout is designed to increase muscular definition, endurance, strength and weight loss.
  • You'll burn 500-1000 calories in one workout, making this the fastest way to lose weight and tone up.
  • If strength and power are your goals, you'll see visible improvements in just a couple of months.

WHAT IS Z4 TRAINING?

Z4 is the ultimate workout combining intervals of cardio and functional training movements in a fun and motivating group setting, designed to help you burn 500-1000 calories in one session!

By monitoring your heart rate during your session, you’re guaranteed to reach new levels of fitness. The ultimate goal is to produce an incredible post-exercise "afterburn effect" meaning extra fat and calories burned for up to 36 hours following your workout.

This 50-minute workout is made up of a variety of CARDIO AND strength TRAINING:

Cardio Training Sparcs

Cardio Training Sparcs

TRX Revvll One

Strength Training
TRX & Revvll One

Cardio Training Rowing

Cardio Training Rowing

Strength Training Press

Strength Training Press

You’ll experience passionate fitness coaches, energetic music and an overall high-energy workout environment. You’ll have a blast, while achieving your ultimate fitness goals.

Designed to fit into your schedule, morning and evening drop-ins are available every 15 minutes – hop into the workout whenever you’re ready!

EXPERIENCE Z4 TRAINING YOURSELF WITH A FREE TRIAL!

“I like the challenge of working out with others and getting a trainer to push me beyond what I would normally do myself!” - Brad

BRAMBLETON SPORT&HEALTH

42365 Soave Drive
Brambleton, VA  20148

GAINESVILLE SPORT&HEALTH

7201 Heritage Village Plaza
Gainesville, VA  20155

STAFFORD SPORT&HEALTH

315 Garrisonville Road
Stafford, VA  22554

MCLEAN (REGENCY) SPORT&HEALTH

1800 Old Meadow Road
McLean, VA  22102

South Frederick Sport&Health

5728 Buckeystown Pike
Frederick, MD  21704

North Frederick Sport&Health

2500 Osprey Way
Frederick, MD  21701

Woodbridge Sport&Health

2401 Rock Bridge Court
Woodbridge, VA  22192

Tysons Sport&Health

8250 Greensboro Drive
McLean, VA  22102

Skyline Sport&Health

5115 Leesburg Pike
Falls Church, VA  22041

Ballston Sport&Health

4238 Wilson Boulevard
Ste 3018
Arlington, VA  22203

Old Town Sport&Health

209 Madison Street
Alexandria, VA  22314