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A new chapter begins. ✨ EREZ is proud to officially welcome Mi Sol Padel Club as our newest partner, with EREZ as its Wellness Operator & Management. Here’s to building something exceptional together. 🥂
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IT’S OFFICIALLY TIME. 🏁🔥 • EREZ RACE WEEK VOL. 02 — BOROBUDUR MARATHON 2026 is now OPEN FOR REGISTRATION! Your race weekend, elevated. From pre-race shakeout runs to race-day support and post-race recovery, we’ve curated a full-service experience so you can focus on what matters most: the race. 📍 Borobudur Marathon 📅 13–15 November 2026 Choose your experience: 🥇 ELITE · VIP — IDR 8,400,000 🏃 OPEN · STANDARD — IDR 6,900,000 Your package includes: ✦ 3D2N Hotel Stay ✦ VIP Ground Transport & Airport Pick-up ✦ Race Pack Collection ✦ Pre-Race Shakeout Run ✦ VIP Race Entry ✦ Race Day Support & Post-Race Recovery ✦ Exclusive Event Access Spots are open. Your next race weekend starts here. 📩 DM @EREZ.ENTERPRIZE to book 📲 WhatsApp: +62 877 9286 8326 EREZ ENTREPRIZE Performance. Longevity. Race Experiences. #EREZRaceWeek #BorobudurMarathon #RaceWeekend #RunningCommunity #EREZEntreprize
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Gym owners. Hotel owners. Club owners. This one’s for you. Five vendors, five reports and still no proof it’s working? Erez runs the whole thing: training, recovery, events and the community that fills your space. Know an owner with an empty gym? Send them this. DM “OPERATE” to talk to us. #Erez #wellnessmanagement #hotelwellness #gymowners #fitnessbusiness
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TODAY’S HYBRID SESSION. ⏸️ Pause the video to screenshot the full workout 📸 Two parts. Ten rounds. Zero shortcuts. PART 01: Upper + core 5 rounds of max pull-ups + max leg raises PART 02: Full-body grinder 5 rounds: 500m run → 5 dumbbell moves → 500m run The dumbbell moves are in the video. Pause, screenshot, then go do it. Strength and engine in one session. That’s hybrid. 📌 Save this for your next training day 📤 Send it to the friend who’ll suffer through it with you 🎥 Tag @prettymuchathletics when you try it. We’ll share the best ones. Be better than yesterday. #hybridtraining #hybridworkout #dumbbellworkout #hyroxtraining #prettymuchathletics
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EREZ Race Week @maybankmarathon Day 3 : Race Day & Post Race Recovery by @refuatherapies 🫶🏽✨ • Exploring our most fave booth @adidasindonesia @kahf.way @westinbali , and bring the runners to @iconbalimall for Post Race Recovery, Stretching and Physiotherapy by Refua and Iced Bath by @kaido.recovery • So looking forward to EREZ Race Week @borobudur.marathon next month! 😍🫶🏽✨ • #EREZRaceWeek #EREZ #MaybankMarathon #RefuaTherapies
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makin happy soalnya selain lean, sehat juga🥰
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week 9 check!
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GET FAST QUICK. ⚡FULL WORKOUT IN CAPTION ⬇️ Want to run faster? Stop racing every run. This is the Marius Bakken method: high-volume, sub-threshold running. The Norwegian approach behind some of the fittest distance runners in the world. The idea is simple: spend lots of time just below your threshold. Hard enough to build real speed, controlled enough to recover and do it again 2–3 times a week. Today’s session 👇 20 × 400m 30s rest between reps Pace: around half-marathon pace (effort 6–7/10) The rules: → Controlled, not a race. You should finish feeling like you could do 5 more. → Every rep the same pace. No hero reps. → If your pace drops or your breathing goes ragged, you’re going too hard. Stack weeks of this and your threshold rises. Easy pace gets faster. Race pace feels easier. 📌 Save it for your next run 📤 Send it to your running partner ➕ Follow @prettymuchathletics and join the Hybrid Club Performance Longevity, Powered by @erez.entreprize . #hybridathlete #norwegianmethod #hybridclub #thresholdtraining #runningtips
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GET HYBRID STRONG. 🏋️ Strength without an engine won’t get you far. An engine without strength breaks down. Hybrid strong means both: → Legs that hold up on the sled AND in the last kilometre → A strong back and core that protect you under load → Muscle that keeps you fast, durable and injury-resistant for years It isn’t about lifting the heaviest. It’s about strength you can use when you’re tired. Today’s session 👇 STRENGTH Zercher Squat: 3 × 5 Bench Press: 3 × 8 CONDITIONING: 3 rounds, no rest between rounds Alt DB Snatch × 10/arm Goblet Lunge × 10/leg Sled Pull × 12.5m Heavy but clean on the lifts. Then keep moving. 📌 Save it for your next gym day 📤 Send it to your training partner ➕ Follow @prettymuchathletics and join the Hybrid Club Better than yesterday. #hybridstrong #hybridtraining #hybridathlete #hybridclub #strengthandconditioning
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happy banget💗
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PMA HYBRID SPRINT 01 🏁 Our first community activation. 2km of running. 4 stations. 1 finish line. Run 400m between each station: Push-ups → V-ups → Squats → Burpees (Men x40 / Women x30) 📍 Embung Sanur, Jl. Bypass Ngurah Rai No.46e, Denpasar 🗓 Sunday, 27 September ⏰ 06:30am – 07:45am FREE entry. Only 15 spots. Fastest finishers take home a PMA jersey + merch. Register now: WhatsApp +62 851-6104-7583 or DM us “PMA SPRINT” Bring a friend. Come see where you’re at. Leave better than yesterday. — Bali’s first Hybrid Club. A @erez.entreprize event! #prettymuchathletics #hybridsprint #hybridtraining #hybridathlete #balifitness
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Everyone knows the Norwegian 4x4. But the system behind Norway’s distance-running dominance is quieter and far more repeatable: double threshold. 🇳🇴 WHERE IT CAME FROM Norwegian 5000m runner Marius Bakken spent years experimenting with a lactate meter. His finding: control intensity by blood lactate, not feel or pace, and you can handle far more quality work. The Ingebrigtsens later took it to the world stage. ⚙️ HOW IT WORKS Two threshold sessions in one day, usually twice a week: ◆ AM: longer reps, e.g. 5 x 6 min at ~2.0–2.5 mmol/L ◆ PM: shorter reps, e.g. 10 x 1 km at ~3.0–3.5 mmol/L (Or a @concept2inc Ski, Bike or Row Erg Session) ◆ Short recoveries, around 60 sec ◆ Everything else genuinely easy, plus one faster hill/VO2 session The key: it’s SUB-threshold. Controlled hard, never all-out. 🧠 WHY IT WORKS ◆ More time at threshold. Splitting the work lets you stack more quality minutes than one session allows. ◆ Low cost. Staying just under your lactate turn point means less muscle and nervous-system fatigue than VO2max work, so you recover by the next day. ◆ Big aerobic return. Better lactate clearance, more mitochondria, a faster pace you can hold. ◆ Repeatable. Consistent weeks beat heroic sessions that take three days to recover from. 🏃 WHY HYBRID ATHLETES SHOULD CARE HYROX, DEKA and most hybrid races are raced near threshold for 60–90+ minutes. Lift the pace you can hold before lactate spikes and you lift your race pace, on the runs and the stations. ⚠️ BEFORE YOU TRY IT ◆ Build an easy-volume base first. This is for trained athletes. ◆ No lactate meter? Aim for roughly 80–88% max HR or RPE 6–7. Finish feeling you could do more. ◆ Biggest mistake: running it too hard. Then it’s just a hard day, twice. ◆ Start with one double day a week. Save this for your next block and send it to your training partner. Want it programmed for you? Link in bio 👆 #DoubleThreshold #NorwegianMethod #ThresholdTraining #HybridTraining #hyrox
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