Levels That Make Sense: BASE → BUILD → PEAK (+ QUICKIE)
When you walk into a typical fitness class, it’s often a mixed bag of experience levels. Beginners trying to keep up, veterans looking for a challenge – and one instructor attempting to satisfy everyone. It can be frustrating on both ends. That’s why at Protagonist Zurich, we created levels that make sense. Our classes are structured as BASE, BUILD, and PEAK – plus a special EXPRESS format we call QUICKIE. This leveling isn’t about exclusivity or ego; it’s about giving you the right workout for your current level and goals, and a clear path to progress when you’re ready. In this post, we’ll break down what each level means, who it’s for, and how you might move through them as you get stronger and fitter. We’ll also talk about how that cheeky QUICKIE fits in when life is busy. The bottom line: we want you to walk into any session confident that it’s the right intensity for you, so you leave feeling accomplished, not defeated (or worse, under-challenged).
BASE: Your Entry Point (and Safe Zone)
BASE is where it all begins. This level is perfect for first-timers, those returning to exercise after a break or injury, or anyone who wants to dial in their form and foundation. Think of BASE classes as the solid ground under your feet – we establish correct technique, build core strength, and introduce you to the movements at a comfortable pace. But don’t equate “comfortable” with “easy.” You’ll still get a full-body workout, and you’ll likely still be sore (in a good way) after your first class. The key differences are a slower pace, more detailed instruction, and slightly longer recovery windows between sets.
In a BASE class, the coach might break down an exercise like the reformer lunge step by step, ensuring you feel stable and know what muscles to engage. We focus on quality over quantity here – fewer reps maybe, but making every rep count. It’s also a space where questions and modifications are welcome. Can’t quite do a plank with feet on the moving carriage yet? No problem, we’ll keep your feet on the floor or knees down until you build up. The idea is to build confidence and a strong foundation. We emphasize core engagement, alignment, and breathing, which are principles that will carry you through the higher levels later.
Many people, even if they’re not true beginners, enjoy cycling back into BASE occasionally to refine their technique. Our busy professional members sometimes favor BASE on a stressful week, describing it as “active recovery with purpose” – they still break a sweat but in a controlled way that refreshes rather than exhausts. We intended BASE for learning and rebuilding, but it’s not “fluff.” You’ll definitely still feel that signature Pilates shake and that strength class burn, just without feeling rushed or overwhelmed.
BUILD: The Sweet Spot
BUILD is our signature level – where most regulars hang out and make consistent progress. If BASE is about form, BUILD is about balance: balancing intensity with control, pushing yourself but with intelligence. We call it the sweet spot because it’s a challenging workout designed to make you stronger and fitter, yet it’s “doable” – you won’t feel like you’re sprinting to keep up, but you’ll be working hard.
Who is BUILD for? Honestly, anyone with a bit of experience or a decent fitness base who wants a solid, effective workout. If you’ve done some form of training in the past (gym, sports, etc.) and you’re new to Protagonist, you might start with BUILD after one or two BASE sessions to get used to the equipment. BUILD is also home base for those who’ve been coming a while and want to maintain steady improvement without trashing themselves daily.
In a BUILD class, you can expect progressive sequences. For example, we might start with a foundational move like a basic reformer footwork set, then layer on a more complex variation or an added challenge like single-leg work or an upper-body combo. We keep things interesting and periodized: one week you might notice we focus a bit more on upper body and core, the next week more on glutes and legs, etc. This variation ensures you’re continuously adapting (read: improving) and never plateauing. It also keeps it fun – routine can be good for tracking progress, but we also mix it up to prevent boredom.
BUILD classes move at a moderate, consistent pace. You’ll get less breakdown of each exercise than in BASE – by now you know the basics – and more continuous flow from one move to the next. But we’re not racing either; we care about form and will still cue it often. Think of it like a well-oiled circuit: you transition smoothly, keep your heart rate up, but also have moments to catch breath as we alternate muscle groups. Many of our busy members love that BUILD classes feel like “efficient use of an hour” – you’re getting strength, cardio bursts, and mobility all in one, with measurable progress week to week (perhaps you add a spring in a move that felt too heavy a month ago – now you can handle it).
One important aspect: BUILD is scalable. The coach can offer modifications up or down depending on individual needs. So in a BUILD class, one person might do push-ups on toes while another does them on knees, and both are in the right place. Or on the reformer, maybe you choose a lighter spring for a core challenge while your neighbor goes heavier for more strength focus – both valid. Coaches guide these choices. This level is about building on your personal best.
PEAK: Pushing the Limit
Now, for the thrill-seekers and advanced trainees, we have PEAK. As the name implies, these sessions are all about pushing through to your peak performance. PEAK is fast-paced, intense, and designed for those who want to leave it all on the mat (and reformer). If you’re someone who loves a challenge, thrives on high intensity, or you’ve been doing BUILD classes for a while and find yourself rarely breaking a sweat, PEAK is your playground.
What to expect in PEAK? Faster transitions, higher intensity, and mental grit. We assume you know the exercises well, so there’s minimal demonstration and more doing. Think shorter rest periods, combination moves (where we work multiple muscle groups or flow through sequences without stopping), and endurance challenges. For example, in a PEAK strength circuit, you might do back-to-back exercises like kettlebell swings immediately into burpees or a reformer plank to pike series without break. In Pilates terms, it could be a long core series where you move from one variation to the next (like scooter lunges straight into mountain climbers on the reformer). Your heart rate will climb and stay high for portions of class – yes, you can expect a good cardio element even though we don’t typically “jog” or do traditional cardio; the sequence itself elevates your pulse.
We also play with advanced techniques here: things like pulse reps, isometric holds in the hardest point of a move, and more unilateral/balance work to expose any lingering weaknesses. For example, a PEAK move might be a single-leg jumpboard sequence on the reformer (really torching your legs and coordination) or a plyometric element in the strength session (like jumping lunges or clap push-ups if appropriate). Safety is still paramount, so we won’t do anything crazy with heavy weights that risks injury, but expect the challenge to be as much mental as physical. It’s the class where you find yourself silently pep-talking, “Come on, two more reps!” because it’s tough – in a good way.
Who is PEAK for? Generally those who have a solid base of training. If you can get through a BUILD class and think “I could have gone harder,” or you just like leaving drenched and a bit wobbly (you know who you are!), then PEAK is for you. Athletes in off-season often love these classes as it mimics the intensity of competition or tough training camps. But even non-athletes, our dedicated fitness enthusiasts, find a lot of satisfaction in PEAK. It’s where you break plateaus and see what you’re made of. Because we track performance, you might notice big jumps in output or endurance when you regularly incorporate PEAK sessions – it has a way of raising your ceiling so that what used to be hard in BUILD now feels moderate.
We typically recommend not doing PEAK every single day (recovery matters!), but rather to use it maybe 1-2 times a week as a highlight and test, with BUILD making up the bulk of your routine and BASE as needed for recovery or technique refresh. This kind of periodization – easy/medium/hard days – is a proven approach in athletic training, and it works for us regular folks too.
QUICKIE: Half the Time, None of the Shortcuts
Life is busy. Work deadlines, family duties, social commitments – we get it. That’s why we offer the QUICKIE (30 min) format. This is our express class, perfect for when you’re short on time but still want a highly effective workout. “Half the time, none of the shortcuts” is our motto for QUICKIE. Essentially, we condense the workout by eliminating some rest and focusing on a few key moves, but we do not cut corners on quality or intensity.
A QUICKIE might focus on a particular area (e.g., “Core & Upper Quickie” or “Legs Quickie”) or be a fast full-body hit. It’s go-go-go from the warm-up to finish. Because time is short, expect very efficient transitions and maybe fewer total exercises, but each will likely be multi-muscle or combo moves to maximize effect. For instance, instead of separate core and leg blocks, we might do something like a reformer plank with leg pulls that hits both at once. Or in a strength quickie, perhaps a couple of compound circuits that collectively cover all major groups.
Who are QUICKIE classes for? Two main groups: busy folks who can’t carve out an hour but can definitely manage 30 minutes (we see a lot of corporate members popping in for a lunchtime burn or parents fitting it in after drop-off), and stackers – people who do a quickie as a warm-up before a solo workout, or a finisher after a run, or even combine two quickies back-to-back for a custom hour. The flexibility is yours. Also, if you’re new and a bit nervous about a full hour, a quickie is a great way to test the waters without committing to 60 minutes.
Even though it’s short, we structure QUICKIE classes with a mini-version of our usual flow: a quick warm-up to prep your joints, an intense main segment, and a brief cool-down/stretch so you’re not walking out cold. It’s amazing how much you can accomplish in 30 focused minutes. Many first-timers are surprised: “I didn’t think I could get worked that hard in half an hour.” Trust us, you can, and we love delivering that efficient punch. In a city like Zurich where every minute counts, the QUICKIE has become a beloved hack for staying consistent on fitness without a huge time ask.
Choosing Your Level and Progressing
So how should you pick your level? We always say: listen to your body and be real about your experience. If you’re new to these modalities, start at BASE, maybe dabble in BUILD when you feel ready, and progress from there. If you’re already active, you might jump into BUILD and see how it feels. Our coaches are also there to advise – don’t hesitate to ask, “Do you think I’m okay for BUILD or should I do BASE first?” We’ll give you an honest recommendation.
Once you’re in, progression isn’t a race or a one-way street. It’s normal (and smart) to oscillate. You might do mostly BUILD, try a PEAK to push boundaries, then use a BASE class the next week to recover and focus on form again. If you’ve been away for vacation or dealing with a minor injury, maybe stick to BASE until you’re back in groove. After a particularly stressful workday when energy is low, a BASE might serve you better than a PEAK, even if you’re capable of PEAK usually. Use the levels as tools to periodize your training and respect your body’s cycles.
We designed the levels so that progression feels logical. Members often tell us when they stepped up a level, it felt just right – challenging but not out-of-depth – because of the foundation they built prior. That’s music to our ears. And those clear labels on the schedule take away the guesswork: you know what you’re signing up for. There’s nothing worse than expecting a chill workout and walking into a bootcamp from hell (or vice versa, wanting hardcore and getting a slow flow). Here, you can match your intention to the class offering.
No matter the level, every class is underpinned by the same Protagonist principles: dual-method (Reformer + Strength), focus on form, measurable progress, and respect for your time and effort. So you’re part of the same system, just at different entry points.
In summary, BASE → BUILD → PEAK (+ QUICKIE) gives everyone a place to begin and a path to grow. It’s fitness that meets you where you are and takes you where you want to go, one level at a time. And the best part? You’ll never outgrow Protagonist – when one level becomes too comfortable, another awaits to keep you climbing. That’s training with intent, and that’s what we’re all about.
Protagonist Zurich | Reformer Pilates & Strength Boutique Studio