3 sessions per week
Build your week around consistent coached training at MODE.
5.0
68 Google Reviews
No Lock-In
2 Weeks Notice · Pause Anytime
Expert Coaching
Certified & Experienced Trainers
SEASON III
6 WEEK
TRAINING
BLOCK.
Six weeks of focused training, clear accountability, and structured support. Train three times per week, benchmark your fitness, and build real momentum.
Fitness benchmarking
Track where you start, what improves, and how far you progress.
Trainerize app support
Nutrition guidance, on-the-go workouts, group chat, and direct coach communication.
Partner giveaways
Goodies and giveaways from MODE partner brands during the program.
Graduation finish
Complete the block with a proper celebration and graduation moment.
Season III is simple: show up three times a week, use the support, follow the plan, and let six focused weeks do the work.
HOW WE TRAIN
RUN. LIFT.
UNDERSTAND WHY.
Every session at MODE combines treadmill conditioning and strength training. Here’s how each side of the room helps you become stronger, fitter, and more capable.
WHAT IT IS
Structured treadmill training designed to improve fitness, endurance, speed, and cardiovascular output.
WHAT HAPPENS HERE
You’ll move through walking, jogging, running, and harder interval efforts depending on the session and your level.
WHY IT WORKS
Planned intervals, pace changes, and coached recovery help you build a stronger engine without guessing what to do.
WHAT IT IS
Strength training built to develop muscle, power, movement quality, and physical resilience.
WHAT HAPPENS HERE
You’ll work through coached lifting blocks using dumbbells, benches, bodyweight movements, and functional training tools.
WHY IT WORKS
A clear weekly split gives each muscle group enough focus to drive progress while giving your body room to recover.
TRAINING AT MODE
RUN + LIFT.
EVERY WEEK.
Three core formats. One clear training system. Train hard, recover smart, and use the weekly split to plan your sessions with purpose.
RUN + LIFT INTENSITY
SIGNATURE
High-performance Run + Lift. 2, 4, or 6 rounds of interval running paired with strength blocks to build power, agility, and strength.
BUILD THE BASICS
FOUNDATION
Build your base with longer, slower treadmill efforts and fundamental lifting patterns that build confidence, control, and consistency.
HIIT RUNNING
INTERVAL
HIIT and high-octane treadmill running designed to sharpen your engine, lift your output, and get you fit fast.
WEEKLY TRAINING SPLIT
THE 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 STRENGTH
Strength work and unilateral exercises to finish strong and prepare for the week ahead.
Expect variation. Each week is programmed with intent so you can build strength, improve conditioning, and show up as the best version of yourself.
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.