Platfrm, 101-103 Melbourne Street, Adelaide (2025)

21/12/2025

Over the last two weeks, you completed Strength and Endurance testing that gives us a clear performance baseline and a clear plan forward.

This matters because it turns your PLATFRM classes into performance training; the same Strength & Conditioning principles and processes used with athletes apply here.

Your 1RM Strength Test now sets the parameters for your next 8 weeks of Strength classes, ensuring each session is appropriately challenging and progressively overloaded.

Your Endurance Benchmark establishes your current base running pace, which will build through Endurance, Tempo and Speed classes, aiming to increase your base running pace by 0.2 to 0.3km per hour every 2 weeks.

This structure in both Strength and Run & Weights classes removes the guesswork that often stalls progress and replaces it with clarity and direction.

From here, consistency is the key.

Aim to attend x2 strength classes per week, following the Strength Program.

Use Endurance classes focus on your base pace and aerobic capacity; 22 minutes without stopping.

Attend Tempo and Speed classes to improve your ability to sustain harder Zone 4 and Zone 5 efforts and to develop sprint capacity and power under fatigue.

The results of your 1RM Strength Test will help you determine the appropriate weights in your Run & Weights classes.

This is not random fitness. It is performance training, scaled and coached for real people with real lives.

Follow the structure, stay consistent over the next 8 weeks, and the results will take care of themselves.

That’s how we build a better PLATFRM

17/12/2025

Happy Birthday Gemma.

Thank you for the energy, professionalism, and care you bring to every session. Your presence on the floor lifts the standard for both clients and the team, and your consistency never goes unnoticed.

We are grateful to have you as part of PLATFRM and proud of the work you do every day.

Enjoy celebrating, thank you for helping us build a better PLATFRM

14/12/2025

December is the month of giving, and we always want to give the best to our PLATFRM faithful. If you’re needing a little extra flexibility to keep your training on track, this is for you.

For this month only, enjoy 20% off our 10 Class Pack (Valid for 2 months). Saving $55.

It gives you the freedom to train when it works for you, without the commitment of a membership.

Offer Details:

* 20% off 10 Class Packs
* Available to purchase through December
* Pack valid for 2 months from purchase
* $220 upfront (saving $55)

If you’re looking to stay consistent through the chaos, this is the perfect way to do it on your terms.

That’s how we build a better PLATFRM

14/12/2025

The second week of testing is now approaching, our conditioning test, also known as the endurance benchmark.

Monday Dec 15 - Sunday Dec 21

Endurance benchmark provides a clear snapshot of your aerobic capacity and tolerance under a fixed time constraint, allowing effort and pacing to be measured consistently and repeated over time.

The goal of endurance benchmark is to run as far as you can in 22 minutes and establish an honest reference point that guides future training intent and progression.

If you know your run pace, here is what you can expect:

Average pace of 10km/hr
Pace: 6’/km
Distance in 22 minutes: 3.67km

Average pace of 12km/hr
Pace: 5’/km
Distance in 22 minutes: 4.40km

Average pace of 14km/hr
Pace: 4’17”/km
Distance in 22 minutes: 5.13km

Average pace of 16km/hr
Pace: 3’45”/km
Distance in 22 minutes: 5.87km

This benchmark is designed to be repeatable, measurable, and useful.

Your result sets the foundation for how we prescribe intensity, pacing, and progression across Endurance, Tempo, and Speed classes moving forward.

Eat your carbs. Stay hydrated. Caffeinate accordingly.

That’s how we beat the endurance benchmark

13/12/2025

When it comes to exercise, prioritising quantity in the form of more people and more exercises compromises the quality of the outcome for both the client and the trainer.

As group sizes increase and exercise lists expand, coaching attention is diluted, time on task is reduced, and movements lose their intended stimulus.

Outcomes become inconsistent because training is no longer specific or repeatable. Progression becomes harder to manage, adaptations are blunted, and clients accumulate fatigue without developing meaningful strength, capacity, or skill. This approach produces busy sessions rather than effective training.

At PLATFRM, we value quality and specificity over quantity.

Every class is capped at 16 clients, whether you are training in Strength, Reformer, or Run & Weights. Smaller numbers allow real coaching, clear intent, and training that genuinely progresses.

Every session follows a structured, progression-based model and is built around a deliberate, limited number of exercises or activities. This allows clients to spend meaningful time performing the work properly, ensuring the stimulus is clear and the adaptation is real.

Exercises are selected for a purpose, not pulled at random. Loads, springs, and running paces are repeatable, measurable, and progressed over time. This is how strength improves, conditioning develops, and confidence is built.

The outcome of this approach is clear.

Clients achieve phenomenal results in strength and conditioning while progressing confidently through the Reformer pipeline from Fundamentals to Advanced. Skills improve, confidence increases and performance compounds.

Quality and specificity over quantity.

That’s how we build a better PLATFRM.

11/12/2025

So you’ve completed your 1RM strength test, now what?

The good news; now that you've completed your 1RM test, and you know how strong you are, the next 8 weeks of strength classes is pre-programmed for you following our signature PLATFRM Strength Program.

The numbers you achieved in your test become the blueprint for your working weights, guide your progression, and ensure every session matches your actual capacity rather than guesswork.

The weight you need to lift, and the rep range is mapped out so you know exactly what you’re training for when you walk into the room.

Your trainer will coach you through each lift, refine your technique, and adjust you where needed to keep your training progressing with purpose.

All you need to do is turn up and follow the PLATFRM Strength Program.

The structure provides the direction and you provide the effort.

That is how progression is built.

That’s how we build a better PLATFRM.

11/12/2025

It is important to understand calories rather than simply try to burn them.

At PLATFRM, we don’t train to erase food or chase a number on a device. We train to become stronger, fitter, and more capable.

Research shows that meaningful adaptations occur when training is paired with adequate fuel, not when energy is chronically restricted (Mountjoy et al., 2018).

A calorie is a unit of energy. It measures the fuel your body uses to lift, run, reformer, breathe, recover, and live.

It is not good or bad. It is simply energy.

Meta analyses show that performance and adaptation improve when energy availability is sufficient for the training performed (Burke et al., 2018).

This is why fuel matters.

If you burn 900 calories in a session, your body needs 900 calories to recover and adapt. Low energy availability has been shown to increase fatigue, impair recovery, disrupt hormone function, and limit strength gains (Mountjoy et al., 2023).

Building muscle requires calories.

Hypertrophy meta analyses confirm that muscle growth occurs when resistance training is supported by adequate protein and sufficient total energy (Schoenfeld et al., 2018). Protein provides the building material. Calories power the rebuilding. Without both, progress stalls.

Not all calories are equal. Research shows that protein supports muscle repair (Morton et al., 2018), carbohydrates fuel high intensity training and replenish glycogen (Burke et al., 2011), and fat supports hormone health and long term recovery (ACSM Nutrition Position Stand, 2016).

Total intake matters, but macronutrient distribution influences how well you adapt.

When we go deeper, we understand that muscle means you burn more calories at rest. Muscle tissue increases resting metabolic rate, as consistently shown in metabolic research (Wang et al., 2010).

There’s more to the story, but when clients stop obsessing over burning calories and start understanding them as fuel, everything improves.

That’s how we build a better PLATFRM.

11/12/2025

It is important to understand calories rather than simply try to burn them.

At PLATFRM, we don’t train to erase food or chase a number on a device. We train to become stronger, fitter, and more capable.

Research shows that meaningful adaptations occur when training is paired with adequate fuel, not when energy is chronically restricted (Mountjoy et al., 2018).

A calorie is a unit of energy. It measures the fuel your body uses to lift, run, reformer, breathe, recover, and live.

It is not good or bad. It is simply energy.

Meta analyses show that performance and adaptation improve when energy availability is sufficient for the training performed (Burke et al., 2018).

This is why fuel matters.

If you burn 900 calories in a session, your body needs 900 calories to recover and adapt. Low energy availability has been shown to increase fatigue, impair recovery, disrupt hormone function, and limit strength gains (Mountjoy et al., 2023).

Building muscle requires calories.

Hypertrophy meta analyses confirm that muscle growth occurs when resistance training is supported by adequate protein and sufficient total energy (Schoenfeld et al., 2018). Protein provides the building material. Calories power the rebuilding. Without both, progress stalls.

Not all calories are equal. Research shows that protein supports muscle repair (Morton et al., 2018), carbohydrates fuel high intensity training and replenish glycogen (Burke et al., 2011), and fat supports hormone health and long term recovery (ACSM Nutrition Position Stand, 2016).

Total intake matters, but macronutrient distribution influences how well you adapt.

When we go deeper, we understand that muscle means you burn more calories at rest. Muscle tissue increases resting metabolic rate, as consistently shown in metabolic research (Wang et al., 2010).

There's more to the story, but when clients stop obsessing over burning calories and start understanding them as fuel, everything improves.

That’s how we build a better PLATFRM.

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