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High-Intensity Interval Training is one of the most heavily-studied fields in all of sports science, and all the research points to one key takeaway: it’s less about the number of hours you spend at the gym each week, and more about the quality of the training stimulus that you get.

Training at TSF will:

  • Increase your VO2 Max (so you’ll be able to perform at a high level for longer)

  • Promote fat oxidation (so you’ll lose fat at a faster rate than with traditional cardio)

  • Reduce metabolic risk factors (so you’ll lower your risk of heart disease, diabetes and stroke)


Other known side effects include improved mood, a toned body, and a longer lifespan. Thanks, science.


The workouts vary daily in terms of the work-to-rest ratios, the order in which exercises are performed, and the overall intensity required. This means your body is always kept guessing and your progress never stagnates.

What’s more, our workouts are scientifically balanced to ensure that over time you get as close to a balanced training stimulus as possible, regardless of how often you train.




We stick to the no-nonsense stuff that works: the safest and most effective progressions and regressions of the fundamental human movement patterns. Why risk injury doing complicated movements when the basics are all you need for balanced overall development, resilience and health?


  • Is the sessions really enough?
    Yes can be but fun. Thanks to something called Excess Post-exercise Oxygen Consumption (a.k.a. the ‘Afterburn Effect’), High Intensity Interval Training (HIIT) can set you up to continue burning calories for up to 48 hours after your workout, meaning that the length of the workout is less important than the type of workout in terms of calories burned.
  • Why do you stick to fundamental movements?
    We stick to free weights and bodyweight movements because doing so is time-efficient and helps you build strength in a way that respects the way your body is designed to move. In other words, we train the body as the machine, not with machines; we train movements, not muscles. Doing things this way will help you in whatever it is you want to do in life, whether that's competing in a sport, carrying shopping bags around or playing with your kids.
  • Is the training tough?
    If you want to benefit from the afterburn effect, you have to ask just a little bit more from your body than it can handle that day. While that's almost the definition of 'tough' (and it has to be if you want to see results), a Ritual session isn’t an exercise in torture. There's certainly no boot camp-style sergeant major screaming at you to push out another rep. What we mean by tough is that you'll be glad to see the back of the last set of exercises, and you're gonna be very sweaty and out of breath at the end. But rest assured, it’ll not only be over quickly, it’ll be manageable and safe, regardless of your fitness level.
  • Do I have to push hard every time?
    No, and unless you're training fairly infrequently or show up to every session in optimum condition, nor should you. In general, if you're a beginner, you should usually begin with moderate-intensity sessions that focus on technique and developing a strong base of high-quality movements with full range of motion. This doesn't mean that you won't see results at the start - by focusing on technique, you'll have to push yourself hard enough to start seeing results despite not training at maximal intensity. Even when you've been training for a long time, you shouldn't necessarily push to the max every single time. Our coaches are there to help you vary your training in accordance with how you're feeling when you come to the gym. If you've turned up hungover and on no sleep, it's probably not the day to go all out. However, more moderate ("tempo") sessions still have great benefits: they help you get stronger, improve your aerobic capacity (strengthening your lungs and heart) and improve your technique, while still causing a metabolic (fat-burning) effect due to the amount of muscular activation.
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