Fitness & Training
Ways to train at Sostena.
Find what works for you
There' s no one way to use Sostena, and that’s the point. It's for everyone.
Some people want something guided & simple, others prefer to train their own way. Some come for a quick session, others stay longer & mix things together.
However you like to move, you will find a space that makes it feel straightforward, not overwhelming and with bookings limiting spaces, we are never overcrowded.
Click to learn more about specific equipment
BioCircuit
An hour's worth of workout in 30 minutes
BioCircuit is a guided fitness circuit made up of smart Technogym machines, a mix of strength and cardio equipment that work together to give you a full-body workout in just two 15-minute laps.
It’s designed for people who want to reach goals like toning up, getting back into moving, staying young, losing weight or boosting their performance in a current sport, but without the guesswork or stress of a traditional gym.
Once you’ve had your Technogym CheckUp and chosen your fitness goal, your personalised programme is saved to your App or wristband.
From then on, it’s simple:
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Just tap in at the kiosk to start.
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The machine recognises who you are and guides you to your starting station. This makes sure that you don't interrupt others who may already be doing their session, and that your workout is continuous.
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The BioCircuit tells you which machine to go to next, how long you'll use it for and what exercises to do.
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As you move between machines, each will automatically know who you are and adjust to your seat, weight, tempo and range of motion, so it's already ready for you as you get to it, even in the fast tempo of the BioCircuit.
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Each resistance exercise lasts 45 seconds, and each cardio exercise lasts 3.5 minutes, with 30 seconds rest as you move to the next station.
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You’ll complete two full laps, with cardio machines evenly spaced to balance your effort and recovery.
There’s no need to plan your workout or remember your settings, everything is done for you.
You won’t need to wait for a start time either. BioCircuit is always running in the background, so it drops you in at the right point in the flow and keeps your whole session seamless.
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Our BioCircuit is set up in a circular formation with 12 machines:
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6 strength machines:
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Adductor
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Leg press
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Abdominal
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Should press
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Chest press
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Vertical traction
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2 types of cardio machines:
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3 running machines
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3 bikes
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Support stations (for warming up or cooling down):
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Bike
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Rowing machine
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Mats with foam rollers, exercise balls & resistance bands
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This layout means there’s a clear path around the circuit, and you’ll move from one machine to the next in a set order.
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It’s completely personalised and adapts automatically to your progress.
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It’s time-efficient, so just 30 minutes is all you need for a proper full-body session.
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It’s beginner-friendly, with no need for prior gym knowledge because the machines set themselves up for you and tell you the effort you need to put in.
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It's ready for when you arrive, so even if people are already part way through their sessions, the system knows you're just joining. This means you can just turn up, tap in (or login) and go.
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The type of resistance changes to your goals, which cant be done with traditional weights, from protecting joints (assisted start), returning from injury (elastic), increasing your power (Viscous resistance) to building muscle (eccentric weight increase).
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If you’re not yet a member, you’ll need to book your free induction first. That’s where we’ll set you up with your Wellness Score and show you how it all works.
If you’re already a member, please book your BioCircuit slot via the Technogym app. This helps make sure there’s space in the circuit and keeps everything running smoothly.
Provided there's space for you, the system automatically adjusts your route so you don’t have to wait. It keeps everything flowing, even when others are training.
The machines are designed to work within your limits and adjust gradually over time. You’ll always feel challenged, but never overwhelmed.
Yes. It’s ideal if you want a safe, structured, and confidence-building way to get stronger, fitter, or more mobile at your own pace.
Easy. If you know how to do it yourself, you can adjust your goal on the BioCircuit kiosk before starting your circuit.
Otherwise, just speak to one of the team, and we’ll update your profile in a few taps. Your workouts will adapt straight away.
Fitness Hub
Your flexible space for strength, cardio, mobility and movement
The Hub is an open versatile space, a calm airy environment where you can train solo, join small group sessions or follow guided workouts on screens using the latest gym equipment.
Whether you are here to improve your mobility, boost cardio or build strength, you’ll find everything you need.
From gentle walks around Lake Como on the treadmill, streamed Pilates & Yoga sessions to follow, Elite Training Sessions on the rower or bike led by Olympic athletes, our tech has screen led workouts for all abilities to follow….. or you can just do your own thing, both work here.
You can keep things simple or mix it up.
Jump on a bike for a steady session. Head to the running machine for a quick burst. Or move between stations and build your own mini workout. There’s guided content available if you’d like a bit of direction, but nothing telling you what you have to do.
It’s your session, your pace.
The space is set up like a small, open gym area, with a mix of cardio and strength equipment:
Cardio:
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Running machine
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Bikes
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Rower
Strength & functional:
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Dual-access pulley machine
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Free weights
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Benches
There’s also guided content available to follow if you want a bit of structure while you train.
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BioCircuit guides you through a set workout. The Fitness Hub gives you freedom.
If you like knowing exactly what to do and when, BioCircuit’s perfect. If you’d rather choose your own pace, spend longer on certain exercises, or just keep things simple, the Fitness Hub is where people tend to settle in.
A lot of members use both. One for structure, one for flexibility.
It's not necessary but highly recommended to make sure you get a slot.
While you don’t absolutely need to book if you’re just dropping in for a solo session, as the Fitness Hub is open and available for general use, it is often reserved for a class, private use or for an induction. So, it's best to come prepared.
If you’d like to take part in a small-group session or instructor-led activity in the room, you’ll be able to book those in advance through the Technogym app or by speaking to a member of our team.
It’s a shared space, so we just ask everyone to be mindful of others using it, and our team is always nearby if you have questions or want help getting started.
Absolutely. Everything in the Fitness Hub is beginner-friendly and designed to help you build confidence.
The rower and bikes are low-impact and easy to adjust. The Visio screen gives you access to workouts with clear, guided instructions.
You can go at your own pace and focus on what feels right for you.
Yes, the Fitness Hub is perfect for small group training.
You’re welcome to bring a friend, train together, or use the Visio screen side-by-side.
The only requirement is that everyone using the room must have been onboarded to Sostena; that means they’ve had a quick induction and know how to use the equipment safely and confidently.
If your friend hasn’t been onboarded yet, they’ll just need to book a free induction before joining you.
As long as there isn’t a class scheduled, you can drop in and train together.
If you’re unsure when it’s free, just check with the team or look on the Technogym app.
Interactive squash & racketball
Fitness that doesn’t feel like the gym
Want to burn more calories faster? Rated the worlds healthiest sport in Forbes magazine. Add a bit of variety to your workout Squash & Racketball combine cardio, muscular endurance and mental agility to give you a full body workout.
Use it like a normal court or switch on the high tech projection & motion tracking functions to hone your skills, play more relaxed “fun” interactive games or use it to practice your padel and pickleball skills.
Whether you’re playing solo, bringing the kids, or inviting a friend, you can tailor it to suit your energy and goals.
You’ll play on a full-size squash court, with or without the interactive system turned on.
Want to keep things classic? Play as normal.
Want something different? Switch on the projection wall and choose your mode, from reaction games to skill drills and fitness-based challenges.
The system tracks your shots and movements in real time, with light-up targets, live feedback and scoring.
Squash & Racketball
You can choose to play standard or interactive versions of squash and racketball.
For the standard versions, you'll just play in a typical court.
For the interactive versions, you'll get a complete gaming experience with motion tracking, scoring and challenges.
Paddleball & Pickleball
The interactive court also gives you the option of having a training session of paddleball and pickleball.
This session is designed to give you a taste of how these sports work, so you can play them in your own time. But please note, the court isn't designed to host standard versions of these games.
Yes. To make sure the space is available when you want it, we recommend booking your slot via the Technogym app or by speaking to reception.
You can book it for yourself, for a pair or a small group.
Not at all. The court works just like a normal squash/racketball/pickleball court if that’s what you prefer.
The interactive projection system is optional and easy to switch on or off.
Whether you're looking for a focused practice session or a light-up challenge, the space adapts to you.
All you’ll need is clean court shoes — no black soles, please — and comfortable clothing.
If you’d like to play squash/racketball/pickleball, you’re welcome to bring your own racket and ball, or borrow one from reception (subject to availability).
Yes, definitely.
The interactive modes are great for kids and families: they’re intuitive, colourful, and designed to get everyone moving.
For safety, we ask that an adult is always present during family sessions.
Our team will be happy to help you find the right game mode for your group.
Absolutely. You don’t need to already be a squash, racketball or pickleball player to enjoy the space.
The interactive modes are designed to be fun and accessible, and the court can be used in a relaxed way.
Table Tennis
Classic, fast-paced fun
Whether you’re playing singles or doubles, table tennis is a brilliant way to get moving, sharpen your reflexes, and have a few laughs along the way.
You’ll find our table in the Activity Café area, just steps from great coffee and good company. Bats and balls are provided, but you can always bring your own if you’ve got a lucky paddle.
You can play solo for practice, 1-on-1 for a classic match, or doubles with four players.
Booking is recommended, especially during busy times, but it’s not essential.
If the table’s free when you arrive, you’re welcome to play—just ask whether we're expecting someone who has booked.
You can find out more about how to book here.
There’s a standard session fee for use of the table tennis table, which covers the whole group, not just one person.
If you’re a paid member, you’ll get a discounted rate of between 20–33% off, depending on your membership type.
Each session lasts 55 minutes, giving you plenty of time to get stuck into the games, switch modes or take turns if you’ve got a group.
You’re welcome to book more than one session if you want to extend your time.
Functional Circuits
Move more, train different, be effective
Based behind (and sometimes on) the squash court, this is where training at Sostena opens up.
The functional fitness area is built for movement-focused sessions, combining coordination, mental agility, strength, cardio & rehab mobility in one adaptable space.
We use this area for functional circuit sessions, bootcamps, sport/team specific training, small group PT sessions, mobility training, rehab sessions and more.
Some sessions are high energy, others are slower and more controlled.
Each session is guided, but no two feel exactly the same.
You might move between stations, work in short bursts, or focus on specific movements depending on the session. Some are more fitness-focused, others are built around mobility, recovery or sport-specific training.
It’s less about following a fixed path, and more about getting stuck in.
Functional Circuits take place in a flexible training area, using a mix of open space and equipment.
Depending on the session, this can include:
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The squash court space
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Open floor areas for movement-based training
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Equipment for strength, conditioning and mobility
Because the space is adaptable, it can be set up differently each time to suit the session.
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TRX & Bodyweight training
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Kettlebells
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Sandbags
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Weighted vests
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Battle Ropes
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Skipping ropes
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Air bike
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Skierg
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Agility ladder
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Poles and reaction lights
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Box jumps
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Resistance runs & mobility equipment
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Pull up bars
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Dip bars and
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BioCircuit is structured and individual. Functional Circuits are more open and social.
Instead of moving machine to machine on your own, you’ll train as part of a group, often with more varied exercises and a bit more energy in the room.
If BioCircuit is about guided efficiency, this is about movement, variety and shared sessions.
The Studio
A quiet space to understand your starting point & recover
The Studio is a more private, flexible space used for one-to-one sessions, assessments and recovery-focused work.
It’s where you go when you want a bit more guidance, a bit more space, or a bit more attention on how your body’s moving and feeling.
The space is set up to support movement, assessment and recovery.
This includes:
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The Technogym Checkup (for assessments)
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Space for PT sessions and guided work
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Mobility and recovery tools (like massage equipment and movement aids)
It’s designed to be adaptable depending on what the session needs.
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If you’re not sure where to begin, this is a good place to start.
The Technogym CheckUp is a guided session that gives you a clearer picture of your body and how it moves. In around 40–50 minutes, it looks at things like strength, balance, mobility and more, then brings it all together into a simple Wellness Score and a plan that fits you.
It all happens in a dedicated pod here in The Studio, using smart sensors and easy, step-by-step guidance on screen.
Once you’re done, everything syncs straight to your Technogym app or wristband. From there, many of the machines across Sostena will already know your setup, adjusting to your body and your goals as you go.
You don’t have to do a CheckUp to use the space. But if you’re planning to use the BioCircuits or Fitness Hub, it’s well worth it. It helps shape a programme around you, not the other way round, and can highlight small imbalances before they turn into bigger issues.
Most importantly, it meets you where you are. Whether you’re getting back into movement or just curious about your fitness, it gives you a starting point that feels clear and manageable.
Most sessions in the Studio are guided.
You might be working with a coach, going through an induction, or focusing on mobility and recovery. It’s less about jumping between equipment, and more about taking your time and doing things properly.
The Studio is quieter and more focused.
Where BioCircuit is structured and the Fitness Hub is flexible, the Studio is about support. It’s where you slow things down, learn what works for your body, and build confidence before taking that into other spaces.
Your Sostena fitness journey starts here, we help you understand where you are now and what might work best for you without overcomplicating things.
After your initial assessment you can let our digital coach guide you (for free!) and come back and use our tech to check on your progress (also for free!), or book in to work with one of our specialist trainers to personalise your experience further.
Yes, sessions in the Studio are usually booked.
That helps make sure the space is available and set up properly for what you’re coming in to do.
Warm Up, Cool Down & Bolt-On Area
Your space to prep, stretch & recover
This flexible matted area is free to use with any booking and designed to support whatever your body needs that day.
You’ll find equipment ready to help you warm up gently, cool down, or ease into movement at your own pace.
Need something more structured? Bolt-on a 15-minute session via the Technogym App or talking to a member of our team.
You’ll find a range of recovery and mobility tools ready to use, including mats, foam rollers, exercise balls, resistance bands, a Technogym rower and Technogym bike.
If you’ve booked access to any fitness space, you’re free to use this area however you like during your visit.
Some members use it to start slowly, others use it to stretch, reset or recover on quieter days. Just check in at reception if you’re unsure.
Bolt-ons are short, focused workouts you can add before or after your main session, like a warm-up ride, abdominal blast or working on mobility.
You can choose and launch them directly through the Technogym App, and they’re designed to complement your training goals.
Sessions & Classes
See the group sessions you can be a part of
Across many of our fitness & mobility spaces at Sostena, we run classes.
The BioCircuit is like an always on class, that you can fit in when it suits you.
Should you want to train with people looking to achieve the same goals we run specific sessions to workout together, these include:
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Get Moving
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Stay Young
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Tone Your Body
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Lose Weight
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Surfers Circuit
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Rackets Maintenance
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These are run by our in-house personal trainers. Get in touch for more information on sessions and availability.
These sessions run in the more flexible spaces, including the squash court and open training areas.
They’re built around real movement rather than machines, mixing strength, cardio and coordination in a more open, group-led format.
No two sessions are exactly the same. Some are general fitness, others are more targeted.
You’ll find things like:
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Squash circuits
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Morning full body wake up
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Kid's fitness
This is where things feel a bit more social, a bit more dynamic, and less like a traditional gym session.
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These sessions focus on how your body feels, not just what it can do.
They’re designed to help you move comfortably, build confidence, and look after things like mobility, recovery and overall wellbeing.
This includes:
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Pilates
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Mobility sessions
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Active ageing classes
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Female health-focused sessions (coming soon)
They’re especially suited to:
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People easing back into movement
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Those wanting something lower impact
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Anyone looking to feel better, not just work harder
These are run by our in-house personal trainers. Get in touch for more information on sessions and availability.
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These sessions make use of the squash court, and cover both coaching and casual play, including:
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Stay Young Racketball Coaching
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Stay Young Racketball Social
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Beginners Squash Training
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Ladies Squash Training
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Ladies Racketball Training
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1:1 Squash & Racketball Lessons
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Junior Squash Training
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Masters Squash Training
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Clubbers Squash Training
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Changing & showering pods
Your space to get ready for your workout or the world
Need a space to change before your workout, or to freshen up after?
All members gain access to our individual changing & showering pods to make use of during your time at Sostena.
We have four separate changing & showering pods available for you to make use of.
Each self-contained pod features a dry changing area and a separate showering area, giving you a private space to freshen up.
While you cannot book use of a pod, there are four available so you'll likely be able to use one as you arrive.
Technogym CheckUp Pod
Your personalised starting point & progress tracker
Technogym CheckUp is many people's first step at Sostena.
In just 40-50 minutes, it measures things like strength, balance, mobility and more, giving you a Wellness Score and a training plan tailored to you.
Your results sync straight to your profile (stored in your app / on your wristband), and many machines we have here will adjust to your body and goals from the moment you start a workout.
Technogym CheckUp is a quick, guided assessment that gives you a deeper understanding of your body, fitness and wellbeing and unlocks a training plan that’s made for you.
The CheckUp takes place using a dedicated pod in our fitness space. Using motion sensors, touchpoints and optional accessories, it gently measures things like balance, strength, mobility, body composition, cognitive skills and cardio fitness.
From all of this, it calculates something called your Wellness Score, which is a simple number that helps you (and us) understand where you’re at and how best to move forward.
Once your CheckUp is complete, your programme will be sent to the Technogym app (or uploaded to your Technogym wristband) and automatically recognised by many of the machines you use at Sostena.
The CheckUp covers six key areas of your health and fitness:
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Mobility: How well your joints move and your flexibility range
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Balance: How stable and coordinated you are during movement
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Body Composition: Muscle mass, fat ratio, water levels, and more
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Strength: Grip strength and muscle capacity, adapted for your level
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Cardio Fitness: How efficiently your heart and lungs support activity
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Cognitive Skills: Attention, memory and mental processing
You’ll get a simple breakdown of your results, and your Wellness Score, straight after the assessment.
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No, you can use all of our equipment without the CheckUp.
However, for the BioCircuits & Fitness Hub specifically, it is highly recommended.
That's because it’s part of how we personalise your experience at Sostena.
Your CheckUp gives us a baseline for your fitness and wellbeing, and it is how many of our Technogym machines adapt to your body safely.
It'll help you to get the most out of your workout and prevent injuries by identifying imbalances from your lifestyle, work or existing sports, creating a more tailored programme for you.
Once you've done it, your programme syncs across the equipment and the app or your wristband, so you're ready to go.
The full CheckUp takes around 40 - 50 minutes.
It’s designed to be efficient but thorough, enough to give you a solid overview of where you’re at without eating into your day.
You’ll get your results immediately, along with an automatic sync to your Technogym app, wristband or your simple login profile.
Not at all.
The CheckUp is designed to meet you where you are.
Most of the tasks are gentle and straightforward, with clear instructions on screen and support from our team if you need it.
It’s suitable for all fitness levels, and you’ll never be asked to push beyond what feels safe or comfortable.
Once you've finished your CheckUp, your results are saved to your profile and your personalised training plan is created.
You can view your Wellness Score and breakdown in the Technogym app.
From that point on, most of the Technogym equipment you use at Sostena will adjust to your needs and support your goals.
Absolutely.
In fact, we encourage it, especially if you’re aiming to improve specific aspects of your fitness.
You can redo your CheckUp at any time to track your progress, refresh your Wellness Score, or set new goals.
Just book your slot via the Technogym app or speak to a team member at reception.
No special prep is needed, just wear comfortable clothing and arrive a few minutes early so we can guide you in.
It’s best to avoid doing the CheckUp straight after intense exercise or a large meal to get the most accurate results.
If you have any injuries or mobility issues, let us know beforehand so we can tailor the experience accordingly.
Get in touch
