Engine
Eight weeks building the base under everything else.
Pemba Sherpa
Easy days easy. That is the whole secret, and nobody wants to hear it.
Pemba spent nine seasons guiding at altitude before he ever wrote a training plan, which is where his conviction about aerobic base comes from.
He runs Engine and the conditioning half of Metcon, and he holds the studio’s heart-rate caps with an unpopular firmness that has produced most of our best two-kilometre times.
2015
2021
Nepali, English, Sherpa
Certifications
| UESCA Endurance Sports Coach | 2019 |
|---|---|
| Wilderness First Responder | 2023 |
| Nepal Mountaineering Association Trekking Guide | 2013 |
Certifications shown are illustrative sample data for this template. A live studio should publish only what it can evidence.
What Pemba coaches
- Aerobic base
- Interval prescription
- Altitude and trek preparation
Blocks led
Metcon
Ten weeks of conditioning that respects your lifting.
Pemba on the floor this week
| Day | Time | Session | Room | Spots |
|---|---|---|---|---|
| Mon | 12:15–13:05 | Engine — easy | Conditioning | 4 left |
| Tue | 06:00–06:55 | Metcon — intervals | Conditioning | 3 left |
| Tue | 17:30–18:25 | Metcon — intervals | Conditioning | Full |
| Thu | 19:00–19:50 | Engine — intervals | Conditioning | 4 left |
| Sat | 07:00–08:15 | Metcon — mixed | Conditioning | 1 left |
| Sat | 10:00–11:15 | Engine — long easy | Roof | 5 left |
Members coached
Anita Tamang
Nine kilos down with her deadlift up eighteen.
Kiran Adhikari
A resting heart rate of 51 and a trek he did not have to stop on.
Your first session costs nothing.
You will be met at the door, screened by a coach and put through a real session — not a sales tour. Wear flat shoes. We have everything else.