June 8, 2025

The “5-to-6 PM Training Fix” Before the Commute

That hour between finishing work and heading home can easily disappear. You could scroll through your phone, hang around waiting for the worst of rush hour to pass, or dive straight into the stress of the commute.

Or you could use that time to train.

The 5-to-6 PM window is one of the most powerful parts of your day. It is when your body craves movement, your mind needs a reset, and your evening hasn’t started yet. This is your opportunity to leave work behind and switch gears before the commute.

A Better Way to End the Workday

There is something different about training straight after work. Instead of letting the tension carry over into your evening, you release it from your system. You get to blow off steam, take a breath, and arrive home feeling sharper, calmer and more in control.

You also miss the chaos of peak-hour travel. While most people are squeezing onto trains, you are working through a strength block or cardio circuit. By the time you leave, the platforms are quieter and you are already refuelled, showered and back in your rhythm.

Your Session Sorted in 60 Minutes

The Foundry 5-to-6 PM sessions are built for purpose. You don’t need to plan your workout, wait around for equipment, or guess what to do next. You walk in, follow expert coaching, and get to work.

Every fitness class includes a structured warm-up, progressive training blocks, and a focused cool-down. Whether you choose Sweat or Hybrid, you can be confident that the hour will be used well.

Classes are designed to deliver maximum value. You will feel the difference straight away and see the results soon after.

Choose the Right Class for Your Energy

After a long day, not everyone has the same level of energy. That is why we offer two fitness class formats in the early evening.

Sweat is perfect if you want to get moving fast. It is built around high-tempo cardio, utilising ergs and bodyweight movements to elevate your heart rate and clear your mind.

Hybrid mixes strength with conditioning. Expect kettlebells, dumbbells and intervals that challenge your muscles without exhausting your nervous system. This class is about quality effort over quantity.

Both are designed to complement your personal training and fit into your weekly training plan.

Support Your Session with the Right Fuel

What you eat before and after training matters, but it does not need to be complicated. Around 4 PM, a light snack with a balance of carbs and protein provides your body with what it needs to perform. After your session, focus on a balanced meal with whole foods to recover properly and support your goals.

No need for tracking apps or detailed meal plans. Just real food, real results and our 360 Wellness Series.

The Commute Becomes Your Cool Down

Training before heading home provides a clear transition point for your evening. You walk out of the gym not just physically refreshed, but mentally recharged. That train ride becomes a cool-down. You arrive home having already invested in your health and ticked the box for the day.

It is one of the simplest lifestyle upgrades you can make.

Locations That Work Around You

Whether you’re near our Aldgate Gym or Bank Gym, Foundry is conveniently located right where you need it. Our locations are easily accessible from your office and fully equipped with changing rooms, showers, and towel service. Everything is set up for you to train and move on with your day.

Make the Most of the 5-to-6 PM Window

It is not about squeezing more into your day. It’s about using your time more effectively. The 5-to-6 PM Training Fix helps you close the laptop, reset your body, and give your evening a fresh start.

Book your class, train with purpose and head home stronger. It is your hour. Make it count.