ENDURANCE; a 4-week cardio program to build a strong heart

Are you looking to build a stronger heart and improve your cardio? Do you want a training program to help with fat loss and improve body composition? Or do you need some extra motivation to focus more on endurance and take your fitness and performance to the next level?

Join ENDURANCE ; a program to build a strong and healthy heart. This 4-week cardio-focused semi-private training (SPT) program is scheduled on Saturday's from 10-11:15 am (75 min), beginning on April 21st and ending on May 12 th, 2018.

Register for ENDURANCE at HAUS No3.


There is no doubt strength training is important and that the strength levels in the general population is not very high for most people. But you also need a well developed cardiovascular system for health and fitness, or you risk the fact of looking strong and fit on the outside while being powered by a Tuk-Tuk engine on the inside.

Benefits of endurance training:

  • Increased energy, endurance and stamina.

  • More fatigue-resistant muscles.

  • Better recovery between hard work sets of strength training.

  • Better recovery between workouts.

  • Lower blood pressure.

  • Reduction in body fat.

  • Improved blood cholesterol.

  • Improved insulin sensitivity

  • Increased use of fatty acids as fuel.

  • Healthier heart.

  • Improved lung capacity.

In summary, endurance training is a main staple for health, fitness and ultimately performance. Not to forget the longterm health benefits it can potentially bring to help with prevention of cardiovascular disease. After all, cardiovascular disease is the leading cause of death globally, for both men and women.

Register for ENDURANCE at HAUS No3.


ENDURANCE at HAUS No3 is for anyone who's looking for a quality training experience (maximum 4 people/group) in a unique environment at our boutique personal training studio in Phra Kanong. Our program will help you to improve cardio in general and simply get in great shape.

In terms of required fitness levels to join this 4-week program, we can manage all levels from beginners to advanced due to our sessions being individualized by using heart rate monitors - allowing for rest times and effort to be relative to your own ability and experience.

We have also planned this 4-week program to end one week before the Spartan Beast (13 km + obstacles) and Spartan Sprint (5 km + obstacles) races in Thailand (on May 19th in Chonburi). In other words, it's a great way to prepare yourself if you are planning to join Spartan in May.

Note that all participant in our 4-week Endurance program has to complete our consultation process. This is a mandatory entry point to training with us so we can get important information on body vitals, current fitness state, movement ability (Functional Movement Screen), etc.

Read more about our consultation or request a booking.

Register for ENDURANCE at HAUS No3.


The structure of our 4-week ENDURANCE SPT program at HAUS No3 is built on a mix of steady state and interval training (on Saturday's) using low impact cardiovascular training tools such as the VersaClimber, rower, air bike, ski-erg and sled.

The intervals will vary in duration (30 sec to 5 min) and intensity to follow progression over the course of the program with session of 75 minutes, allowing for a thorough warmup, technique work and sufficient cardiovascular training stimulus.

Each participant of our ENDURANCE program will also get a 4-week custom designed training plan to follow on their own during weekdays. This is based on fitness level, goals, access to equipment, etc. This is why we require all participants to complete a consultation at HAUS No3 prior to joining, allowing us to program and plan appropriately and according to your needs.

Due to our desire to maintain highest level of coaching and quality, our "Endurance"'program is capped at maximum 4 people. This allows our HAUS No3 coaches to give time and attention for individual coaching as well as providing a motivating environment for you as a participant.

You can register for our ENDURANCE program at HAUS No3 by emailing us or call 083-295 2112 (Thai and English).

Register for ENDURANCE at HAUS No3.


Along with the information gathered from the consultation and our pre-consultation questionnaire, we use heart rate monitors to create a custom design training experience.

This means each participant will wear a heart rate chest strap (POLAR H7) to measure intensity and recovery times during the session to keep intensity and effort at the similar levels independent on fitness levels.

With the use of heart rate monitors (participants are welcome to borrow at HAUS No3) we can customize the ENDURANCE program according to each individuals fitness level.

Heart rate monitored training - your best training partner.

Register for ENDURANCE at HAUS No3.


The price for our 4-week ENDURANCE program (4 sessions total of 75 minutes each) is 4800 THB. This includes a high quality training environment of maximum 4 participants per group, a custom designed 4-week endurance training program and the use of a heart rate monitor during the sessions.

We are looking forward to help you build a stronger heart with a custom design training experience; offering quality coaching and guidance in a motivating and beautiful environment.

Our boutique personal training studio is located at Naiipa Art Complex, Phra Kanong (BTS exit 4), in Bangkok, Thailand.

Welcome to #OurHAUS

Register for ENDURANCE at HAUS No3.

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