Force Velocity Group

We provide weekly swim workouts alongside daily strength programming for anyone wishing to incorporate swimming in their weekly routine. Ranging from beginner to advanced.

Strength based warm up:
200m freestyle
Hop out of the pool - 15 air squats, 15 push ups, 15 lunges each side

X 2 sets through

Main set:
4 x 100m - Freestyle kick
1 x 400m - Freestyle swim
3 x 100m - Individual medley kick
1 x 300m - Individual medley swim (no freestyle)
2 x 100m - Backstroke kick in torpedo (or with board)
1 x 200m - Backstroke swim
1 x 100m - Butterfly swim (challenge yourself!)

4 x 50m - odd laps swim easy, even laps max effort sprint

Cool down:
200m easy swim (choice of stroke)

It’s calling you….

Saturday 10.45am

Bags of (good) attitude and sweat.

Sunday Run Day w/

Meet 10.30am to leave at 11am.

Liverpool Street, Bishopsgate entrance.

Cheer squad at the ready 🎉🎊

Build yourself a strong base so you have the foundation to build forever⚡️

We train to move today so we can continue to move forever, longevity is always at the forefront. Not only our physical longevity, but our mental and emotional longevity too. There is such an overwhelming pressure on balancing things perfectly in life these days, but sometimes it’s ok to just take it one step at a time and go from there. So focus on your key aspects that are important to you, whether that be in training or in life, and just. keep. building.

We got you🤜🏼🤛🏼

Beat the heat and get in the pool this week

Whether it’s an indoor/outdoor pool, lake or the ocean - you can do get some incidental laps in anywhere.

Here is a session to get you going!

Warm up:
5 x 100m (1 Freestyle, 2 Backstroke, 3 individual medley, 4 Freestyle, 5 Backstroke)

Main set:
8 x 50m freestyle - 1 x 50m hard, 1 x 50m easy
100m easy freestyle
6 x 50m freestyle - 2 x 50m hard, 1 x 50m easy
100m easy freestyle
4 x 50m freestyle - 3 x 50m hard, 1 x 50m easy
100 easy freestyle
3 x 100m freestyle - descend in time 1-3

Cool down:
200m easy

Happy swimming ⚡️

📸

is taking a breather this week Team. We’ll be back next week for another track session.
In the meantime, enjoy the sunshine 🌞
See you next Saturday 10.45am 🐯

Coach here!

Soooo the sun has started to shine and that means only one thing for me, its time to get the bike out and truly be the seasonal cyclist that I am... so I thought i'd share some of my top tips for anyone who wants to get into cycling or just wants a little read..

- top tip number 1: FOOD IS EVERYTHING, honestly when you're out on a long ride and you're underfuelled it will honestly be the worst cycle of your life.

- if you're new to cycling and you've just brought your first two wheels, I'd take it into a shop and ask for a perfectional to help you set it up to fit your body

- as said please do your research before purchasing anything go and try out a few different bikes before you commit also each brand sizing is different so you could be a 51" frame with one brand and a 56" in another.

- unfortunately cycling is a kit heavy sport (unlike running), you need quite a lot of gear so be ready for all your great british pounds to be spent of padded lyrca shorts and very tight jerseys

- make sure you're ready before you go out, meaning have a route planned and uploaded to your bike computer so you don't get lost in the middle of nowhere, make sure you're dressed for whatever the weather condition is as it get cold on the bike and also hot, make sure you're fueled hydrated etc etc

- lastly join a club or find some people who also share this interest as its more fun when you've got some pals with you and obviously HAVE FUNNNN if you don't enjoy it don't do it and cycling is a lot like running its consistency the more you do it the better you get

Happy cycling!!

Channelling some Kipchoge energy to start us into the week

Train for the feels, for the benefits and the endorphins - at the end of the day it’s all about enjoying the freedom of movement and ability to get out and active.

Find us on the track, in the gym, in the pool, or on the bike this week ⚡️⚡️⚡️

📸

Be functional, be consistent.

We train to run forever. Keeping our bodies moving and minds active. Building a strong engine to keep us running and feeling strong for the rest of our lives

So here’s your friendly reminder to warm up and cool down every session, and keep mobility in check - You’ll thank us for it later.

RUN CLUB with this Saturday ⚡️⚡️

What to expect?

10.45am meet up outside of Queensway station, we will run to Paddington Track for some Leopard style drills and then run back west!

Bring and friend and start the weekend with the best team!

On-demand workouts are making a comeback!💥

We are super excited to bringing back our on-demand workouts to our platform - we have been providing our strength programming in written form for the past few cycles, so we can't wait to bring the energy and audio to you wherever and whenever you choose to workout!

Expect these workouts to be 10-30minutes which will be broken down into Full Body, Upper Body and Lower Body formats which will be filmed by our own coaches and Sally.

Having the visual aids to guide you through your workout is a great way to focus on form but also use as a form of motivation to push you through the tougher session. These workouts will compliment our audio run and cycle workouts perfectly!

Catch for her next live run club this Sunday morning meeting at Bishopsgate Station 10:30am!

Expect good paces, and even better company 💥

This run ranges from 7-10miles - all speeds and abilities welcome!