Questions we get
These are the questions that arrive in the mailbox at [email protected]. The answers stay on this page, open, so you do not have to open a widget. If your question is about a symptom you want named, write to a clinician first.
No. Urbanfitnesssingapore provides exercise coaching, not medical care. We do not diagnose injuries and we do not replace your doctor or physiotherapist. If you have pain, see a clinician first; we are happy to work alongside them. Bring any letter they have already written. We will treat those limits as the ceiling of the first block.
Runners between 20 and 80 kilometres a week, badminton, tennis and squash players who have cut back because of the heel or the knee, and multi-sport athletes restarting after three months or more away from structured training. If you want bodybuilding, a powerlifting peak, a group class or a 30-day fat-loss offer, we will decline the booking in the first reply.
Yes. The audit is 90 minutes and costs S$190. It includes the intake, the single-leg heel-raise endurance test, the hop battery, a limb symmetry index, and the first written fortnight. The fee is credited against a block that starts within 21 days. We do not sell a block to someone we have not tested.
Please do, if you already have one. We will not take over their plan and we will not argue with a restriction they have set. The studio sheet is exercise. Their notes stay clinical. If the two documents clash, we follow the clinician and we rewrite our dose.
A deload week is a planned drop in volume — usually outdoor kilometres or court contacts — while the quality of the remaining work stays tidy. Isometric holds often remain. New plyometric dosage does not. We write it when the acute-to-chronic load ratio has been high, when a retest slips, or when the calendar is about to stack two hard weeks. You can also ask for one. We will not refuse a requested deload in order to “stay tough”.
Rate of perceived exertion, 0 to 10. An HSR set written at RPE 7 should feel hard and complete, with one or two repetitions left if we asked. If you report a 9, the next session is lighter even if the bar weight was “only” what we wrote. RPE is how we catch a session that looked correct on paper and felt like a different dose in the room.
Once overground running is back, we sample cadence (steps per minute) and a coarse sense of ground-contact time on a short easy bout. We are checking that the landing we trained still appears at an easy pace. We are not selling a target cadence for its own sake. Court players get the same idea through counted contacts rather than through a watch.
Sometimes. Heat at noon in Kallang is part of the dose. We may keep the outdoor line short and put the heavier HSR in the studio where the air is cooler. Heat acclimatisation is paced; we will not stack a new hop dosage, a longer run and a midday start in the same week. If lunch is your only window, say so on the form so the first sheet is honest.
No. There is no open-gym access and no rolling contract. You buy an audit, a single hour, or an 8-, 12- or 16-week block. Fees are on the programmes page and are restated in the first email. Missed sessions inside a block move once if we have 48 hours’ notice; they are not refunded as cash.
You can book an audit. We will not skip isometric holds and HSR because a date is close. If the hop battery and the 24-hour rule say you are not ready for that race, we will say so. Paying for a shorter block does not move exit criteria.
The studio is built for adult runners and racquet players booking one-to-one hours. We do not run school groups, team sessions or junior academies. If a parent is asking about their own return to training, they book as any other adult.
2 Kallang Avenue, #06-11, CT Hub, Singapore 339407. Monday to Friday 06:30–20:30, Saturday 07:00–14:00, Sunday closed. Hours are by appointment. The map and the form sit on the contact page. Telephone +65 6908 4217 for an hour already held.
If an email from us names isometric holds, heavy slow resistance, an eccentric tempo, energy-storage loading or a plyometric dosage, those terms are explained on the method page with the numbers we actually write. The acute-to-chronic load ratio, the 24-hour symptom response rule, RPE, cadence, ground contact, sweat rate and heat acclimatisation sit in the same vocabulary. We would rather you read the explanation once than guess from an abbreviation.
Exit criteria and a deload week are written before a hard fortnight, then checked against the hop battery, the single-leg heel-raise endurance test and the limb symmetry index. If a word on your sheet is still unclear after those pages, quote it in the form and we will answer that line in the reply.
Write from the form and describe the current week: kilometres or court hours, what has been cut, and whether a clinician is already involved. We reply within one working day. We will not give a loading plan in that email. The plan is written after the audit.
Urbanfitnesssingapore provides exercise coaching, not medical care. We do not diagnose injuries and we do not replace your doctor or physiotherapist. If you have pain, see a clinician first; we are happy to work alongside them.