Engine System Development | Teneriffe Athletic Club

ESD Class

Build your engine. Boost your strength.

This program is designed to build an engine that lasts. With a combination of muscular endurance work, interval-based conditioning, and structured erg training, these sessions target your aerobic and anaerobic systems to improve your ability to perform, recover, and repeat under pressure and fatigue.

Engine System
Development

You’ll push, pull, pedal, and sprint using SkiErgs, RowErgs, BikeErgs, and Treadmills, combined with functional strength movements to deliver total conditioning that’s as smart as it is effective.

What to Expect Each Week

Monday & Friday – Strength Meets Conditioning

These high-output sessions are designed to develop upper body & lower body muscular endurance, anaerobic capacity, and high-output repeatability. Each class combines strength based upper / lower body movements with short, intense conditioning efforts on ergs (Ski, Row, Bike, Treadmill). The format rotates between AMRAPs, EMOMs, and interval waves to stress different energy systems, improve recovery between efforts, and build resilience under fatigue.

Wednesday – Engine Building Intervals

Sessions are all erg / Treadmill based to target aerobic and anaerobic systems using controlled, measurable output. The intervals develop aerobic capacity, lactate clearance, and repeat sprint ability without added joint stress. Using SkiErgs, RowErgs, and BikeErgs allows us to push heart rate, manage intensity zones, and train the engine efficiently. It's low impact, high return conditioning that builds fitness you can use.

View class timetable

Why ESD?

Boost cardiovascular fitness and muscular endurance

Improve recovery and performance under fatigue

Build your aerobic engine and anaerobic capacity

Train in a low-impact format that delivers high returns

Scalable to all levels, with measurable progress

Frequently asked questions

ESD Classes

ESD stands for Energy System Development. At Teneriffe Athletic Club, our ESD class is designed to build your engine and boost your conditioning by targeting all three of the body’s energy systems — aerobic, anaerobic, and alactic.

Through a mix of interval-based erg work (on the SkiErg, RowErg, BikeErg, and Treadmill) and functional strength movements, you’ll develop power, endurance, and the ability to recover faster between efforts. It’s a smart, structured way to build real-world fitness that lasts.

ESD training improves your overall fitness by targeting endurance, strength, and recovery. You’ll build a stronger engine, boost cardiovascular health, and increase your ability to perform under fatigue — whether that’s in the gym, on the field, or in everyday life.

It’s also low-impact and highly effective, helping you train hard without unnecessary wear and tear. Over time, you’ll notice better stamina, faster recovery, and a higher level of sustainable performance.

Absolutely. ESD is designed for all fitness levels. Whether you’re just starting out or already training regularly, our coaches will tailor the intensity to suit your ability.

We focus on smart progressions, proper technique, and manageable intervals to help you build confidence and capacity over time — without feeling overwhelmed. It’s the perfect way to improve your fitness safely and effectively, no matter where you’re starting from.

What types of exercises are included in ESD?

ESD combines conditioning on ergs — like the SkiErg, RowErg, BikeErg, and Treadmill — with functional strength movements using dumbbells, kettlebells, sleds, med balls and bodyweight exercises.

Each session is designed to target different energy systems using formats like intervals, EMOMs, AMRAPs, and tempo work. The variety keeps it challenging, engaging, and effective — helping you build strength, stamina, and resilience in every session.

Yes. ESD is an excellent tool for weight loss. Its mix of high-intensity intervals and functional strength work helps burn calories during and after your workout, boosts your metabolism, and improves body composition over time.

Plus, because ESD is structured to be repeatable and sustainable, it supports long-term consistency - one of the biggest factors in achieving and maintaining weight loss goals.

ESD Class