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Energy System Training With MYZONE

Imagine if 60 minutes of training could lead to 48 hours of effortless calorie burning. Well now it can.

It’s called Energy System Training, we simply reboot your metabolism by making it work optimally and consistently for a short burst, thus dramatically increasing the effects of exercise.

This type of exercise programming, known as Energy System Training, along with MYZONE, is exclusive and is offered through our BootcampRX classes.

At CrossFit Stapleton, we are considered pioneers of group fitness. We learned early on, that exercise is as much of an art as it is science. And this ground breaking approach is delivered through a high tech group class making it more enjoyable and motivational than anything you’ve experienced before.

In our purpose built, dedicated functional fitness gym, we are revolutionizing fitness. This is a class like no other – utilizing the MYZONE Heart Rate System, class sizes are small enough to be personalized.


Q. What is Energy System Training?

Energy System Training along with MYZONE, is a group exercise session that uses mixed modal exercises performed in specific interval patterns. These exercises and intervals are structured to simulate your metabolism to burn calories for up 48 hours after the workout – thereby rebooting your metabolism. Through proper periodization throughout the year, we are able to optimize fitness results for the long haul.

Q. What exercises are used in Energy System Training with MYZONE?

The session or class structure is always different, but the main equipment and exercises we use are bikes, rowers, jump ropes, dumbells, kettlebells, slam balls, medicine balls, Rings or suspension training for pulling and pushing, and bodyweight exercises.

Exercise selection is critical for optimal results and we put together a unique class each time you train.

Q. It sounds like CrossFit… is it like CrossFit?

It is like CrossFit – and uses similar workout structures – however, it is very different in that our CrossFit program measures individuals by Power Output. With Energy System Training, and the unique MYZONE Heart-Rate Monitor System, we measure each individual’s exertion (or work rate). This means you only go as hard as your individual fitness levels dictate. By using this system, we can customize an individual’s exercise to match their level of fitness. In other words, we use MYZONE to “make group exercise personal”.

Q. How does the MYZONE System measure and show my fitness level during an Energy System Training session?

Participants of Energy System Training wear a heart rate monitor (a comfortable chest band) that transmits your heart rate, calorie burn and maximum recommended heart-rate percentage to a color-coded, large-screen display, enabling the instructor and participants to monitor and control their individual work rate throughout the session, for maximum metabolic performance.

Q. It sounds like a Bootcamp. Is it like a Bootcamp?

Yes, Energy System Training uses a range of equipment in a custom-built room. This is our BootcampRX program!

Energy System Training with our MYZONE Heart-Rate Monitor System, allows our trainers to keep you in the right “Zone” to ensure you get the maximum turbo boost for your metabolism.

Q. Can anyone do this?

If you can do basic exercises, you can do Energy System Training. The individual MYZONE Heart-Rate Monitor System ensures that the level of workout intensity will be perfectly matched to your current and specific level of fitness.

Q. What science supports the Energy System Training claim of burning calories for up to 48 hours after the workout?

This program is based on the scientific theory of Excess Post-exercise Oxygen Consumption (EPOC). Personal training practitioners and coaches have been using High-intensity Interval Training (HIIT) to promote EPOC – and achieve outstanding results – since the early 1990s. Because of the unique MYZONE Heart-Rate Monitor System, we are now able to use advanced techniques for Energy System Training in a group environment.

The System’s ability to precisely monitor and respond to each participant’s individual’s rate of intensity throughout a session, is something that most programs just can’t do. And if they can, they don’t really understand the details of the exercise programming to optimize results. We are experts in the area of Energy System Training.

Q. Do you change the Workout of the Day (WOD's) or is it the same routine over and over, like some sort of circuit?

Our workouts are different every time. We use mixed modal training and select a variety of exercises to stimulate just enough adaptation for improvement, but we change things up with the Energy System each day and exercise selection each workout. This is why it’s important to have an Exercise Physiologist overseeing the program.

Q. I love the bonding and group camaraderie with fitness classes, but I’m not in great shape right now, is this for me?

Any small-group exercise program is great for team building, community and camaraderie. We can select appropriate exercises and adjust intensity according to your individual needs.

Q. I play a sport, will Energy System Training affect my training program?

If used in the correct way, and in the right segment of your training cycle –Energy System Training can actually complement your programs for strength, endurance and explosive power. If you are unsure, please consult one of our coaches.

Q. I'm unfit. Can I go at my own pace?

Yes! This is a unique aspect of re-booting your metabolism. This is where some gyms fail you -no real idea of how hard you are pushing –MYZONE uses your own fitness levels and parameters as guide. Our unique MYZONE Heart-Rate Monitor System has a display on the wall that lets the trainer know exactly how hard you are working. For new people in the session – or people who are just starting out in exercise – this is very reassuring, and makes this group exercise session very personal.

Q. Can I try it first?

Of course! You are welcome to register for a FREE trial session by calling the club at 303-902-5088 or by emailing us at

Q. Do I need to book ahead for sessions?

Yes. To ensure you receive the correct level of personalized attention from your trainer, classes are limited to 18 people per session. So, once you are registered for the program, you will need to let us know which sessions you’d like to attend on a week-by-week basis by using our system, Zen Planner.

Q. Do I need to book?

Yes, and bookings are made simple through Zen Planner.

MYZONE is a physical activity monitor that is used to motivate, monitor and track your fitness progress through a personalized online logbook! Just like saving for a home deposit, college fund or retirement, big goals can take a while and fitness is no different. MYZONE helps you break that large goal down into a series of battles and enables you to have daily, weekly and monthly wins all the way through your fitness journey. Seeing progress is very important to the attainment of any goal. CFS is here to help.

While you train in the club, you’ll receive instant feedback that will automatically be sent to your online logbook as you finish exercising. While exercising outdoors, your activity will be logged and stored until the next time you return to the club. When you do return to the clubs hotspot, your exercise away from the club is then sent to your logbook and will begin logging your next workout. This process is effortless, as the belt sends the data wirelessly, giving you unlimited access to your online progress reports.

What this means to you is that you’ll have the feedback and information needed to ensure you have the motivation to reach the fitness goal you are seeking. Set challenges for yourself or send a challenge to another member to make it even more fun! Also, listen for upcoming MYZONE challenges to win great prizes!

Can you see how MYZONE’s instant feedback during and after every workout will help motivate you to reach your fitness goals? Let’s get to work!

Find out more about MyZone!


The 6 Steps

Live Feedback

MYZONE® provides live motivational feedback during your workout by providing personalised, colour-coded guidance on your effort, heart rate, calories burnt and points!


MYZONE® uses colour coded heart rate zones to establish a percentage of maximum effort (intensity) based on your heart rate. Every minute of effort above 50% will earn you MEPs. More effort means more MEPs (see effort zones below).


The MZ50 Watch is your perfect training partner away from the gym. Get live feedback on your wrist to keep you motivated during all your outdoor activity. It doesnt matter where or will get results with MYZONE®


A fun, energising and easy-to-follow group cardio class on the gym fl oor that takes your heart through different levels of intensity based on the MYZONE® effort zones. Your aim is to get as close to a perfect match to the pre set colour zones throughout the duration of the class.


As a MYZONE® user, you can track how your effort is helping you to achieve your goals. Your personalised account will track improvements in weight, body fat, muscle mass & many other vital stats giving you ongoing motivation.


Your FREE App is a really easy way for you to review all your MYZONE® account activity in the palm of your hand. Using your smart phone you can monitor your activity calender, workout graphs, and after shots and keep a picture food diary.

Healthy Heart

(Warm up) — 50 – 60% of maximum heart rate:

The easiest zone and probably the best zone for people just starting a fitness program. It can also be used as a warm up for more serious walkers. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fitness Zone

(Fat Burning) — 60 – 70% of maximum heart rate:

This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Aerobic Zone

(Endurance Training) — 70 – 80% of maximum heart rate:

The aerobic zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

Anaerobic Zone

(Performance Training) — 80 – 90% of maximum heart rate:

Benefits of this zone include an improved VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved cardiorespiratory system, and a higher lactate tolerance ability which means your endurance will improve and you’ll be able to fight fatigue better. This is a high intensity zone burning more calories, 15 % from fat.

Red Line

(Maximum Effort) — 90 – 100% of maximum heart rate:

Although this zone burns the highest number of calories, it is very intense. Most people can only stay in this zone for short periods. You should only train in this zone if you are in very good shape and have been cleared by a physician to do so.