Metabolic Conditioning (MetCon)

Metabolic conditioning, also known as Metcon, is starting to gain attention from various fitness enthusiasts in the industry itself. Some perceive Metcon training as High-intensity interval training while others perceive it to be a series of calorie-burning circuit workouts that include equipment like kettlebells and medicine balls. Understanding what Metcon really means allows you to efficiently modify your current training methods and achieve the fitness goals you have set for yourself.

What is Metabolic Conditioning Class?

Metcon purely refers to the development of patterns in an individual’s work and rest periods to trigger a desirable reaction from his/her body. This desired reaction is typically to increase the productivity of the energy systems in our body. Internally, your body requires a chemical named adenosine triphosphate (ATP) to supply your cells with the energy that they need.

In order to gain ATP, your body depends on 3 types of energy systems which work together to sustain our activities:


This system provides ATP to your body in the fastest way and it is primarily used for power exercises that last less than 10 seconds, such as sprints and Olympic lifts. However, ATP gained from this system declines fast and it requires around 3-5 minutes of rest time to fully recover.


After the 10-second mark, your glycolytic system starts to provide energy to sustain your body for intense exercises that last between 1-4 minutes. These exercises include weightlifting and mid-distance running intervals (400-800m) and it will take around 1-3 minutes of rest time before our body can jump back into action.

Oxidative (Aerobic)

Lastly, the oxidative system serves to keep your body sustainable for the next few hours of easy to moderate exercise intensity. This system is usually utilized for longer duration exercises such as marathons and triathlons and it takes lesser time for your body to recover as compared to the first 2 systems.

Benefits of Metabolic Conditioning Classes

One huge benefit of attending a Metcon class is that calories can be burnt at a greater rate when your body’s energy systems are put under higher pressure. Metcon classes help you burn calories through this process named excess post-exercise oxygen consumption (EPOC) where your body continues to work even while recovering. This means that your body gets more efficient in burning calories even after your workout is done!

While the three systems function together throughout the duration of the exercise, each system performs at different intensity levels depending on the individual’s work-to-rest ratios. According to researchers from Journal of Strength and Conditioning Research, it is recommended to plan a Metcon class based on the desired outcome and the individual’s fitness level.

For example, for an individual who is looking to play better at basketball, he/she would be recommended to attend a Metcon class with intermediate intensity (30 secs exercise with 40-50 secs rest time) which is similar to the nature of the sport.  On the other hand, Metcon classes with longer exercises and minimal rest time in between are more effective for individuals who are looking to build endurance.

What can SwoleFit Garage offer?

Here at SwoleFit Garage, we offer Metcon classes to individuals of all fitness levels. When planning a Metcon class, we will evaluate your current fitness level and goals to ensure that the exercises developed are suited for you. This is done to prevent any risk of injury while keeping classes effective in bringing your fitness to a whole new level.

If you are interested in MetCon training, rehab training, full body workout, or have any questions, do contact us for more information!