Pulse — Your Body's Data Deserves Better

DIAGNOSTIC_REPORT⚠ BASELINE: US AVERAGE

WHERE YOU ARE_

These are not abstractions. These are the actual numbers for the average American adult in 2024 — the ones your Apple Watch is already logging, the ones your doctor mentions with a measured pause.

RESTING HEART RATE

BPM

ELEVATED

LOWOPTIMAL

Avg sedentary adult. Elevated RHR linked to higher cardiovascular risk.

SRC: AHA, 2023

VO₂ MAX ESTIMATE

mL/kg/min

CRITICAL

32.4

LOWOPTIMAL

Below average for adults 35–44. Declines 2% per year without training.

SRC: ACSM, 2021

WEEKLY ACTIVE MINUTES

MIN / WK

CRITICAL

LOWOPTIMAL

Only 23% of US adults meet both aerobic + strength guidelines.

SRC: CDC NCHS, 2024

SLEEP QUALITY SCORE

/ 10

ELEVATED

5.2

LOWOPTIMAL

4.8 in 10 workers report regular daytime fatigue from poor sleep.

SRC: NSF Survey, 2024

Only 23% of US adults meet both aerobic + strength guidelines

Moving from low to below-average fitness = 50% reduction in 10-year mortality

PROJECTION_MODEL◆ TARGET: 90-DAY BENCHMARK

WHERE YOU COULD BE_

Same metrics. Different numbers. The gap between left column and right column is not willpower — it's programming, consistency, and a room designed to make both easier.

RESTING HEART RATE

BPM

ELEVATED

LOWOPTIMAL

Avg sedentary adult. Elevated RHR linked to higher cardiovascular risk.

SRC: AHA, 2023

VO₂ MAX ESTIMATE

mL/kg/min

CRITICAL

32.4

LOWOPTIMAL

Below average for adults 35–44. Declines 2% per year without training.

SRC: ACSM, 2021

WEEKLY ACTIVE MINUTES

MIN / WK

CRITICAL

LOWOPTIMAL

Only 23% of US adults meet both aerobic + strength guidelines.

SRC: CDC NCHS, 2024

SLEEP QUALITY SCORE

/ 10

ELEVATED

5.2

LOWOPTIMAL

4.8 in 10 workers report regular daytime fatigue from poor sleep.

SRC: NSF Survey, 2024

Every 1 mL/kg/min increase in VO₂ max reduces all-cause mortality risk by 9% — source: ACSM 2021

PROGRAMMING_MANIFEST4 CLASS FORMATS

THE SYSTEM_

FORMATDURATIONZONEPRIMARY BENEFITCAL BURNFREQUENCYHR TARGET

ZONE 2 BASE BUILDMODERATE

45 MIN · Z2–Z33× / WEEKVO₂ max foundation, fat oxidation

ZONE 2 BASE BUILD45 MINZ2–Z3VO₂ max foundation, fat oxidation320–480 kcal3× / WEEK60–70% MAX HR

INTERVAL PROTOCOLHIGH

30 MIN · Z4–Z52× / WEEKCardiac output, anaerobic threshold

INTERVAL PROTOCOL30 MINZ4–Z5Cardiac output, anaerobic threshold400–560 kcal2× / WEEK85–95% MAX HR

STRUCTURAL STRENGTHMODERATE–HIGH

50 MIN · RESISTANCE2× / WEEKLean mass, metabolic rate, bone density

STRUCTURAL STRENGTH50 MINRESISTANCELean mass, metabolic rate, bone density280–420 kcal2× / WEEKRPE 7–8 / 10

RECOVERY & MOBILITYLOW

40 MIN · Z11× / WEEKHRV improvement, injury prevention

RECOVERY & MOBILITY40 MINZ1HRV improvement, injury prevention120–200 kcal1× / WEEK< 55% MAX HR

COACHING_ROSTER

THE STAFF_

Marcus Delray

Metabolic Conditioning

CertCSCS, ACSM-EP

Experience11 YRS

Clients340+

Avg client VO₂ max +8.2 in 12 wks

Priya Nair

Corrective Exercise & Rehab

CertNASM-CES, FMS L2

Experience8 YRS

Clients210+

94% return-to-sport success rate

Jordan Vasquez

Endurance & Zone Training

CertUSA Cycling L2, NASM-CPT

Experience9 YRS

Clients180+

Coached 3 Boston Marathon qualifiers

INVENTORY_MANIFEST5/10 CONFIRMED

THE EQUIPMENT_

No Planet Fitness cardio theater. No broken cables. Every piece of equipment was selected to move a specific metric.

CARDIO3 ITEMS

STRENGTH3 ITEMS

RECOVERY2 ITEMS

MONITORING2 ITEMS

CATEQUIPMENTQTYSPECSTATUS

CARDIOAssault AirBike Pro8 UNITSInfinite resistance, HR syncCONFIRMED

CARDIOConcept2 RowErg6 UNITSPM5 monitor, BluetoothCONFIRMED

CARDIOSkiErg Wall Mount4 UNITSFull-body pull patternINBOUND

STRENGTHRogue RML-90 Power Rack4 STATIONS1,000 lb capacity, Westside holesCONFIRMED

STRENGTHEleiko Olympic Bar Set4 SETS20kg / 15kg, knurled gripCONFIRMED

STRENGTHTechnogym Plate-Loaded12 MACHINESIsotonic series, cable-guidedORDERED

RECOVERYNormatec 3 Compression6 UNITSFull-leg + hip, app controlINBOUND

RECOVERYHydromassage Table2 UNITSDry water massage, 30-min cyclesORDERED

MONITORINGPolar OH1+ Optical HR20 UNITSClass-wide HR zones, live displayCONFIRMED

MONITORINGMyzone MZ-Switch20 UNITSMEP tracking, social feedINBOUND

FOUNDING_MEMBER_PROTOCOL

The data is in.
Ready when you are_

Founding members lock in the lowest rate we'll ever offer — and get a free Baseline Assessment session on opening week. We measure you before the first class. You measure us after the first month.

FOUNDING RATELocked for life — never increases

BASELINE ASSESSMENTFree 45-min session, opening week

PRIORITY SCHEDULINGFirst access to all class slots

DATA SERIESPre-launch science email, no pressure

127 founding members

and counting — spots are finite

FOUNDING_MEMBER_INTAKE

Lock In Founding Rates_

01 / 03

EMAIL ADDRESS

No spam. No sharing. Unsubscribe anytime.

Pre-launch science email series. No sales.

WHERE YOU ARE_

WHERE YOU COULD BE_

THE SYSTEM_

THE STAFF_

THE EQUIPMENT_

The data is in.Ready when you are_

Lock In Founding Rates_

The data is in.
Ready when you are_