Frequently Asked Questions

Question Headings

CrossFit and HYROX

I've never done CrossFit, HYROX or any sport. Can I do this? Do I need to be fit before I start?

Anyone can do CrossFit and HYROX — you don’t need to be fit to start. Most of our members began from zero too. Whatever your age and level, we teach the movements step by step and adapt them to you. Because there are two coaches in every class, we can work closely with every member and help you progress faster.

At a regular gym, each muscle group is trained on a separate machine through a restricted range of motion. Those movements have limited carryover to daily life, and long cardio sessions usually get added on top.
In CrossFit and HYROX, our 60-minute classes use bodyweight and free weights. The movements work several muscle groups at once, so you get in shape in less time — and actually enjoy training.

CrossFit and HYROX are effective ways to lose weight. Our classes have two parts: strength/technique and metabolic conditioning.
The strength/technique portion builds your strength while helping you tone up. In the metabolic conditioning portion, you burn a large amount of energy. Together, the two get you in shape faster.

Lifting is actually the most effective way to tone up, because muscle is what gives the body a firm, defined look.
For the same weight, muscle takes up around 15% less space than fat — so even if the scale reads the same, your body gets leaner. As your muscle mass increases, so do the calories you burn at rest: muscle burns roughly three times the calories that fat does.
For fat loss, combining weights with cardio produces better results than cardio alone. Some studies find resistance training more effective than cardio at improving body composition.

Sources:
1-https://pubmed.ncbi.nlm.nih.gov/16154420/
2-https://pubmed.ncbi.nlm.nih.gov/14618483/
3-https://pubmed.ncbi.nlm.nih.gov/11346676/
4-https://pubmed.ncbi.nlm.nih.gov/2243122/
5-https://pubmed.ncbi.nlm.nih.gov/24730354/
6-https://pubmed.ncbi.nlm.nih.gov/25973403/
7-https://pubmed.ncbi.nlm.nih.gov/37493759/
8-https://pubmed.ncbi.nlm.nih.gov/38567266/

Quite the opposite. In CrossFit and HYROX we perform every movement through a full range of motion, and resistance training has a positive effect on flexibility. A meta-analysis covering 55 studies found that lifting weights increases flexibility, with results comparable to stretching.

Source: https://pubmed.ncbi.nlm.nih.gov/36622555/

Yes. We’re Turkey’s first official HYROX affiliate, and we have the equipment for every station of the race in the gym. Our classes combine those movements with running, so you’re training on the same equipment you’ll compete on. As race day approaches, we also run race simulations for those preparing.

Evet. Hareketler teknik olarak basit, öğrenmesi kolay ve bol kalori yaktırıyor. Yarışmayı hiç düşünmeden, sadece dayanıklılığınızı geliştirmek için gelebilirsiniz.

Group Classes

Do members at different levels train in the same class?

Yes. Complete beginners, people who’ve been coming for a while and people who’ve trained for years are all in the same class. Everyone does the same workout; the weights and movements are adapted to the individual. We handle that scaling for you — with two coaches in every class, you never have to work out which difficulty to start at.

After the warm-up comes the strength/technique portion, where we work with weights or bodyweight to build strength and power and to learn the movements. Then comes the metabolic conditioning portion, where we develop cardiovascular capacity and endurance and burn calories.

Our capacity is 20. With two coaches in every class, you won’t get lost in the crowd — you get close attention.
You book through our own app, CrossFit Aspera. When you join, we give you your login details, and you can reserve any class you like from the app.

We recommend three to four days a week at the start. Once your body adapts, you can increase the frequency — your membership is unlimited, so you can come as often as you like.

We plan our training in three-month cycles, in line with current research. Which movement we do in which week, how often and at what intensity is mapped out in advance. We increase the load gradually and leave enough recovery time between similar movements to avoid overloading tissues.
At the start of each cycle we run tests. That way you can see exactly where you stand, and we revise the next cycle based on the results if needed.

Personal Training

How does personal training work?

You tell us your goals and the days and times you’re available, and we match you with the coach who suits you best. Your coach writes programming around your goals, and you get started.
We’re flexible on timing — we arrange session times around you, and if needed we run sessions outside our group class hours.

Most of our members train two to three days a week. The right frequency depends on your goal and your program; you’ll decide it together with your coach in your first conversation.

It suits people working toward a specific goal, people coming back from an injury, anyone who doesn’t feel comfortable in a group setting, and those whose schedules are too irregular to make group classes. You can also combine it with a group membership — many of our members come to classes a few days a week and take personal sessions to work on their technique.

Nutrition

Do you provide nutrition support?

Yes. We give group class members the general framework, and personal training members more detailed support. If you’d like a plan beyond that, you can meet one-to-one with the dietitian we work with.

Recovery and Injuries

What's the injury risk, and how do you prevent injuries?

Injury rates in CrossFit are low; studies show they’re markedly lower than in running, field sports and contact sports.
We focus on two things to keep the risk down. First, we keep two coaches in every class, so technical errors get corrected before they grow. Second, we take our programming seriously — increasing the load gradually and leaving enough recovery time between similar movements.

Sources:
1-https://pubmed.ncbi.nlm.nih.gov/25951917/
2-https://pubmed.ncbi.nlm.nih.gov/31171515/
3-https://pubmed.ncbi.nlm.nih.gov/28525884/
4-https://pubmed.ncbi.nlm.nih.gov/36195527/
5-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555522/
6-https://pubmed.ncbi.nlm.nih.gov/37046275/

Usually not. In fact, movement speeds up recovery and lets you benefit from the pain-relieving effect of exercise. We adapt the movements to your situation and increase the difficulty gradually.

Getting Here and Facilities

Where are you? How do I get there, and where do I park?

Our gym is in Maslak, a three-minute walk from the Plazalar exit of İTÜ-Ayazağa metro station.
On foot: If you live in Maslak or Ayazağa, or work in one of the nearby office towers, you’re only a few minutes away.
By metro: We’re on the M2 line — no transfers from Hacıosman all the way to Taksim.
By car: We have an open-air car park on our street; we just ask that you leave your key at reception. The valet at the entrance to the street is free for our members.

We have showers and changing-room lockers. You can use the lockers on a daily basis, and if you’d like to keep your things at the gym permanently, we also have lockers available for monthly rental.