How It Works
We did not build a gym. We did not build a class. We built a sport — with players, coaches, scoring, stats, teams and a winner every game. Here's exactly how it works.
What We Believe
Five Values.
One Game.
AVT exists because we believe fitness has gotten complicated, unmeasurable and joyless. These five values are the foundation of every game we coach and every player we train.
01
Balance &
Movement
The body is built to move in every direction. Our programs train balance, mobility and strength together — not separately.
02
Human
Vitality
Vitality is not reserved for elite athletes. It belongs to every person willing to earn it. Amplifying it is our mission.
03
Quality
Experiences
Every game should feel like an event — coached, scored, celebrated. Showing up should be the best part of your day.
04
Truth &
Transparency
Numbers don't lie. VA%, NRG, Reps Scored — every player sees their data after every game. Progress is a fact, not a feeling.
05
Utility &
Aesthetics
Train for performance and the look takes care of itself. Function first. Form follows.
The Field
The Hexagonal Field.
Our field is a hexagonal layout with up to 30 numbered pods and a perimeter track. Each pod is assigned to one player for the entire game. No stations. No rotations. No waiting your turn.
One Pod.
One Player.
Each pod is pre-loaded with all of the equipment a player needs for their personalized program. You walk in, find your pod, and play.
During rest intervals, players can leave their pod to run laps around the perimeter track — adding bonus points to their team's score.
Download Field Specs (PDF) →How A Game Is Played
44 Minutes.
5 Phases.
There are multiple AVT game formats spanning 44 – 90 minutes. Rounds are 8 minutes and every set is scored. Check out the elements that make up our game day experiences.
Warm-Up
Mobility, dynamic prep and movement screening. Coaches walk every player through their program before the clock starts.
Activation
The game clock starts. A constant-movement set fires the CNS and locks players into their pods before scoring begins.
Round 1
Phase 1. Every rep is a point. Players submit Volume Intensity Feedback after each set — Yellow, Green or Red.
Round 2
Phase 2. The scoreboard tightens. Bonus sets unlock for players already on pace. Laps during rest add team points.
Round 3
Phase 3. Volume climbs. Coaches read intensity feedback live and dial resistance up or down on every pod.
Round 4
Phase 4. The board is real. Who is chasing 101%? Who is chasing the team title? This is the round that decides both.
Round 5
Phase 5. Final scored round. Scores are locked except for the finisher. The athlete who closes strong wins.
The Finisher
Two minutes of full output. The closing rep that decides MVP usually lives here. Everything left in the tank goes in.
Scoring & MVP
Reps tallied. VA% calculated. MVP announced. Winning Team revealed. Every player leaves with a scorecard.
How You're Scored
Three Metrics.
One Winner.
We track three numbers that tell the story of every game. Numbers don't lie. They're how we decide the MVP, how players measure their progress and how coaches make adjustments in real time.
VA%
Volume Average Percentage
The Game-Winning Metric
VA% measures how much of your available output you actually delivered — adjusted to your training phase. Effort, not athleticism, decides the winner.
A player with a higher VA% beats a stronger player who held back. Every game.
Formula
(by training phase)
NRG
Heart Rate Reserve
Your Energy Capacity
NRG is your version of Heart Rate Reserve — a metric used in medical practices to measure cardiovascular capacity.
The higher your NRG, the more energy you have available to spend in a game — and the further it grows over your 12-week season.
Formula
REPS
Reps Scored
The Raw Count
Every rep you complete during a game is logged and added to your team's total. Bonus sets unlock based on T3 / T4 qualification thresholds.
Reps Scored is the foundation of everything else. You cannot fake the count.
Bonus Qualifier
Volume Intensity Feedback
Yellow.
Green.
Red.
After every set you grade its difficulty with one of three signals. Your feedback automatically adjusts the next set — heavier, the same, or lighter. The system guarantees progress because it adapts to you in real time.
Yellow
Too Easy → Add Load
Your set didn't challenge you enough. The system increases resistance or reps for your next set.
Green
Just Right → Hold Steady
You hit the sweet spot. The next set stays at the same intensity to build volume.
Red
Too Hard → Drop Load
The set pushed past your threshold. The system reduces resistance to keep you in the zone for growth.
T3 + T4 Bonus Set Qualification
5 Phase Player Progression
Stabilization to Power.
Every AVT game is built on a 5-phase periodization framework. Each phase trains a different physical adaptation, and players progress through all five over the course of a 12-week season.
1
Phase 1
Stabilization
Foundation work — core control, joint integrity, movement quality. Where every player starts.
2
Phase 2
Strength
Endurance
Building work capacity. Higher reps, controlled tempo, sustained output across sets.
3
Phase 3
Hypertrophy
Volume climbs. The phase where muscle is built and the body starts to visibly change.
4
Phase 4
Maximal
Strength
Heavier loads, fewer reps. The phase where players discover how much strength they actually have.
5
Phase 5
Power
Explosive output. Speed under load. The final phase before the season finale.
Your 12-Week Season
90 Days.
24 Games.
One Story.
A full AVT season runs 12 weeks. Two games per week. 24 games total. Every game scored, tracked, and compared against your baseline. Every player gets a guided journey from Day 0 to Day 90 — including coaching touchpoints, nutrition guidance, recovery tips and check-ins along the way.
Week 0
Baseline
Testing
Performance Readiness Assessment, Performance Evaluation, and program selection. Your starting numbers are recorded.
Week 4
First
Check-In
Game 7. You have 7 scorecards. Coaches review your VA% trend and adjust your program if needed.
Week 8
Mid-Season
Awards
Game 16 is in. Leaderboard standings published. Mid-season recognition for players climbing the ranks.
Week 12
Season
Finale
Game 24. Season finale rewards. Final standings posted. Your numbers compared against Week 0 baseline.
Day 90
You Won't
Recognize
Yourself.
The body, the energy, the confidence. The data proves what the mirror already shows.
On Day (90) You Will…
A few of the things players tell us after 90 days
Finish What You Started.
Who AVT Is For
Built For Three Kinds Of People.
Three player types. Three experiences. One game.
Men · 25–55
The Sport You
Stopped
Playing.
You were an athlete once. Work, family and responsibility took over. You miss having a score, an opponent, a reason to push.
AVT gives you all three back — in 44 minutes a session.
See The 5:AM GameWomen · 25–55
How Strong
You
Really Are.
You don't need to outperform anyone but yourself. Our VA% scoring means every player competes against their own potential.
You will surprise yourself by Game 5. Your coach will know your name from Game 1.
See The 9:AM GameAthletes · 13–24
Train Harder.
Score
Higher.
You're not looking for fitness — you're looking for an edge. ELITE games include a 30-minute sport-specific competition block.
CSCS-certified coaching. Real data. Footage available for recruiting reels.
See The ELITE Game
Now You Know
How It Works.
The next step is simple. Complete your Player Assessment, schedule your Performance Evaluation, and play your first game free. We have a pod waiting.
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