HIGH INTENSITY
METCON
METCON sessions are designed to push your cardiovascular capacity and build mental resilience. Coached throughout, so you're working hard in the right direction.
OC Health Club's signature strength programme. Built on progressive overload and compound movements.
HIGH INTENSITY
METCON
METCON sessions are designed to push your cardiovascular capacity and build mental resilience. Coached throughout, so you're working hard in the right direction.
OC Health Club's signature strength programme. Built on progressive overload and compound movements.
WHAT IS METCON?
Conditioning That Builds Resilience.
Metabolic conditioning is training designed to improve how efficiently your body produces and uses energy. METCON sessions use high-intensity, structured intervals to push your cardiovascular system, building both physical capacity and mental toughness in the process.
Every session is coached throughout. You're never left to guess your pace or figure out transitions alone. The structure is there so you can focus entirely on effort.
WHAT TO EXPECT?
Hard Work, In The Right Direction
High Intensity, Structured Intervals
Work periods are challenging by design, but the structure is deliberate. Intervals are programmed to push your output while allowing enough recovery to sustain effort across the full session.
Varied Equipment & Movement Patterns
Kettlebells, rowers, boxes, sleds, and bodyweight movements. METCON sessions draw on a wide range of equipment and patterns, keeping your body adapting and your training fresh.
Full-Body Conditioning
No single muscle group dominates. METCON is programmed to challenge the entire body. Building cardiovascular capacity and muscular endurance together.
Scaled to Your Fitness Level
Intensity is relative. Your coach will set the right pace and load for where you are, so whether you're newer to high-intensity training or well-conditioned, the session challenges you appropriately.
Coached Throughout
A coach leads every interval, managing pace, cueing movement quality, and keeping you honest with your effort. You work hard. They make sure it counts.
Mental Resilience
METCON doesn't just build physical fitness, it trains your ability to stay composed under pressure. The mental edge you develop here carries well beyond the session.
HOW A SESSION WORKS
The Structure Behind Every Session
1. Warm Up & Activation
A targeted warm-up to prime your cardiovascular system and prepare your joints for high-intensity movement. Specific to what's coming.
2. Movement Briefing
Your coach walks through the session, movements, intervals, transitions, and scaling options. You know exactly what's coming before it starts.
3. Conditioning Blocks
The main work-structured intervals across multiple rounds or time domains. Your coach manages pace and effort throughout, keeping the session purposeful from first rep to last.
4. Cool-Down
A structured wind-down to bring your heart rate down intentionally and begin recovery.
HOW A SESSION WORKS
The Structure Behind Every Session
1. Warm Up & Activation
A targeted warm-up to prime your cardiovascular system and prepare your joints for high-intensity movement. Specific to what's coming.
2. Movement Briefing
Your coach walks through the session, movements, intervals, transitions, and scaling options. You know exactly what's coming before it starts.
3. Conditioning Blocks
The main work-structured intervals across multiple rounds or time domains. Your coach manages pace and effort throughout, keeping the session purposeful from first rep to last.
4. Cool-Down
A structured wind-down to bring your heart rate down intentionally and begin recovery.
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Frequently Asked Questions
Is METCON suitable for beginners?
Yes, intensity is always relative. Your coach will scale the load and pace to your current fitness level, so the session is challenging for you specifically, not just challenging in absolute terms. Many of our members started METCON with little to no conditioning background.
How does METCON differ from HIIT?
METCON (metabolic conditioning) is a broader category that focuses on improving your body's energy systems through varied, functional movements and equipment. HIIT typically refers to shorter, more repetitive cardio-based intervals. METCON sessions tend to include more movement variety and are programmed around energy system development specifically.
How often should I do METCON each week?
Two to three sessions per week works well for most members. Because of the intensity, recovery between sessions matters, your coach will help you build a schedule that balances METCON with your other training and allows proper recovery.
How is your training different from a regular gym?
At a regular gym, you're paying a fee to hire their equipment - then you're on your own. At OC, you get a coach in every session who ensures you're not only doing it right, but doing it in the most effective way for your goals.
What if I have injuries?
Tell us about them. Our coaches are experts at working around limitations. We have members successfully training with back issues, knee problems, and various other concerns.
How much does it cost?
Our pricing depends on which option is best for you. We'll discuss your goals, and recommend either our standard or premium programme based on what you need.
When are sessions available?
We run 60+ sessions weekly from 5:45am to 7:30pm. Most members train 3 times per week. You'll find times that work with your schedule.
Can I switch between programmes?
Yes! We'll evaluate where you're at with your training and guide you to whatever suits you best.
Ready to Feel Better?
Let's Talk.
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Every day you wait is another day you could be getting stronger, feeling more energetic, and building the healthy habits that last.
Join hundreds of Queenstown locals who've discovered that fitness doesn't have to be complicated, intimidating, or unsustainable.
Join hundreds of Queenstown locals who've discovered that fitness doesn't have to be complicated, intimidating, or unsustainable.
OC Health Clubs
Whether you're looking to build strength, improve your fitness, increase your longevity or simply find a way to give back to your body and find some time for you, we have the perfect solution.
Central Shopping Centre Shop D1-01/19 Grant Road, Frankton, Queenstown 9300, New Zealand
Mon - Thu: 5:30 AM to 8:00 PM
Friday: 5:30 AM to 7:00 PM
Saturday: 8:00 AM to 12:00 PM
Sunday: 8:30 AM to 10:00 AM
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