MondayMon
- 6:00am SignatureLegs, Glutes & Core
- 7:00am Foundation
- 5:30pm SignatureLegs, Glutes & Core
5.0
68 Google Reviews
No Lock-In
2 Weeks Notice · Pause Anytime
Real Coaches, Every Session
Certified & Experienced Trainers
HOW WE TRAIN
RUN. LIFT.
FIND YOUR
INTENSITY.
Every session pairs treadmill conditioning with strength work, both built on training principles rather than guesswork. The session is the same for everyone in the room. The intensity is yours.
WHAT IT IS
Zone-based treadmill conditioning on Technogym Skillruns: five heart-rate zones, from easy aerobic running through threshold work to full max-effort intervals.
WHAT HAPPENS HERE
Zone 2 easy jog to warm up and hold steady state. Zones 3 and 4 for threshold work: a genuinely hard pace, held. Zone 5 for HIIT at max effort. Then parachute sprints for power measured in watts, and sled pushes for raw horizontal strength.
WHY IT WORKS
Zone 4 is a percentage of your capacity, so the same call from the coach means a different speed on every treadmill in the room. Training the full range, rather than living in one middle gear, builds the aerobic base and the top end together. The coach calls the zone. You find the speed that gets you there.
WHAT IT IS
Strength work sequenced by principle: heavy compound lifting first, for the mechanical tension that drives real strength adaptation.
WHAT HAPPENS HERE
Heavy compound lifts to open. Then unilateral work for balance and asymmetry, power through dumbbell snatches and cleans, and a finish on core and stability: band work, benches, and bodyweight.
WHY IT WORKS
Mechanical tension is the primary driver of strength adaptation and it needs you fresh, so the heaviest lifting comes first and everything after it sits where it can still be done properly. The order of a session is fixed; the exercises inside it aren't. And with a coach on the floor, your form holds up when the weight gets heavy.
TRAINING AT MODE
THREE WAYS IN.
ONE SYSTEM.
Foundation to learn the zones and the lifts. Signature to find out what you're actually capable of. Interval when you want the work done in half an hour. Same coaches, same principles, whichever one you pick.
CONNECT TO THE ATHLETE IN YOU
SIGNATURE
The full system, running hot. Two, four, or six rounds of zone-based intervals paired with strength blocks, following the weekly split below. This is where people surprise themselves.
CONNECT TO THE BASICS
FOUNDATION
Where you learn what each zone feels like and how the lifts should move. Treadmill intensities and lifting fundamentals scaled to whoever walks in: no experience assumed.
CONNECT TO INTENSITY
INTERVAL
Thirty minutes, treadmill only. A fast climb through the zones into Zone 5 max effort: the whole session pointed at your top end, for the days you want to empty the tank and get on with it.
SIGNATURE WEEKLY SPLIT
SIGNATURE'S
WEEKLY SPLIT.
MONDAY
LEGS, GLUTES + CORE
Lower-body strength, glute development, and trunk stability to start the week strong.
TUESDAY
BACK, ARMS + POSTURE
Pulling strength, arm work, and postural development through the upper body.
WEDNESDAY
FULL BODY CONDITIONING
Athletic movement, explosive power, coordination, and full-body output.
THURSDAY
GLUTES, CORE + LEG POWER
A second lower-body session focused on strength, resilience, and running support.
FRIDAY
CHEST, SHOULDERS + CORE
Push strength, shoulder stability, and strong trunk work to finish the week with intent.
SATURDAY
FULL BODY STRENGTH
Strength across the whole body with compound lifts and complete-body training.
SUNDAY
FULL BODY, UNILATERAL FOCUS
Unilateral strength work across the whole body to finish clean and walk into Monday ready, not wrecked.
Expect variation, not randomness. Every week runs the same logic: heavy strength early, conditioning mid-week, unilateral work to close so each muscle group gets trained twice without ever stacking fatigue on itself two days running.
MEET THE TEAM
BUILT ON
CULTURE.
Mālō le soifua, kia ora, and welcome to MODE Fitness Studio. We’re a small coaching team with deep experience, high standards, and a clear focus: helping people train with structure, purpose, and consistency.
Joash Fahitua
Co-Owner & Coach
Joash brings years of coaching experience, technical eye, and calm authority to the studio floor. His coaching is sharp, intentional, and focused on helping members move better while pushing their limits.
Tauvaga Siolo
Co-Owner & Coach
Tauvaga has spent over 20 years in fitness, coaching, and leadership, including facilitating instructor and trainer development for Les Mills and gyms across the world. That depth of experience shapes an approach built around strength and conditioning for the everyday person, with a particular focus on the maturing demographic of men and women 40+.
Whether coaching in a large group, a small group, or one-on-one, Tauvaga brings the same structure and care to every session, helping clients understand not just what they're doing, but why. He's passionate about helping people build genuine self-confidence and guiding them back into fitness in a way that's inclusive, engaging, and built to last.
Tauvaga is committed to helping every client move better, feel stronger, and stay consistent on their health and fitness journey.
Neil McAteer
PT & Coach
With over 10 years of experience in the fitness industry, Neil is passionate about helping people of all ages build confidence through exercise. His coaching philosophy is centred around creating a supportive and welcoming environment where clients can improve their strength, mobility, and overall wellbeing at their own pace.
Specialising in strength and conditioning, mobility, corrective exercise, injury rehabilitation, and core-focused training, Neil designs personalised programs that help clients move better, feel stronger, and reduce their risk of injury. He also offers beginner to intermediate boxing pad sessions, combining fitness, technique, and skill development in a fun and engaging way.
Whether working with someone new to the gym, returning from injury, or striving to reach the next level of performance, Neil is committed to helping every client achieve their goals while building lifelong confidence in their health and fitness journey.