Woman mid Velocity 5-O class

Velocity Five-0 high-intensity training , Whakangungu Rima-0

Velocity Five-0 is a high-intensity small-group exercise class. View the timetable and programme details, and register to join this four-week programme.

Velocity Five-0 is a four-week course of high-intensity training at Massey Sport and Recreation Centre in Palmerston North — offering a variety of sessions, the support of personal trainers, Myzone heart rate monitoring, and a focus on effort, not your fitness level.

Classes are limited to just five people and are 50 minutes of high-intensity exercises designed to help you meet your personal fitness goals. You can choose to do one or two sessions each week.

Each session is designed and led by a qualified personal trainer. Your programme also changes every week.

Session types


A circuit-based session where participants exercise and then rest for specific timeframes. Perform as many repetitions as you can in the allocated time before you move on to the next exercise.

Murder Board

Complete exercises from the board over 50 minutes. Once you're done with each exercise, you can wipe it off the board.


A session of descending and ascending repetitions. Work your way through each round of repetitions to complete the session and beat the pyramid!

The Fifty

A wide range of exercise modalities (methods and equipment) to make up 50 in total: think 50 repetitions, 50 sets, 50 calories, 50 seconds — even 50 exercises. If it has something to do with 50 you can find it in this session.

Training approach

Velocity Five-0 is Myzone heart rate monitor-supported training.

Your heart rate intensity and effort is wirelessly projected onto a television screen. You can compare and compete with your group during each session and throughout the course.

Velocity Five-0 focuses on effort, not fitness.

  • Myzone points system rewards your effort based on your metrics.
  • You can go as easy or as hard as you want.
  • Personal bands are available to purchase at reception.

Trainers can also adapt exercises to suit your needs.


6.10am 5.30pm
Monday Velocity Five-0 Velocity Five-0
Wednesday Velocity Five-0
Thursday Velocity Five-0
Friday Velocity Five-0

Start dates

Round Dates
One 29 January to 23 February
Two 4 March to 29 March
Three 8 April to 3 May
Four 13 May to 7 June
Five 17 June to 12 July
Six 22 July to 16 August
Seven 26 August to 20 September
Eight 30 September to 25 October
Nine 4 November to 29 November

Pricing information

You need to pay for Velocity Five-0 separately from your gym membership if you have one. Prices are:

  • $60 for four weeks at one session per week
  • $100 for four weeks at two sessions per week

Courses and sessions are non-refundable if you don't attend.

All sessions must also be used within the allocated course block.

We will send you payment details once your registration is complete.

Get more information

For registration and payment questions, email Brigetté Grooby at b.grooby@massey.ac.nz

For personal trainers, health declarations or session questions, email James Amon at j.c.amon@massey.ac.nz