Why our plates are colour-coded
Red 25, blue 20, yellow 15, green 10, white 5: how the plate code works on the floor and on the timetable…
Gym classes, colour-coded by load
Millrace Gym (sample) runs forty coached classes a week in Springfield. Each one carries a bumper-plate colour, so you can start on white and work up to red at your own pace.
Open Mon–Fri 05:30–22:00, Sat–Sun 07:00–19:00 (sample)
25
20
15
10
5
25
25 kg, heavy
Powerlifting club, Engine
20
20 kg, hard
Kettlebells, Row and ride
15
15 kg, steady
Barbell basics, Circuits
10
10 kg, easy
Mobility, Yoga for lifters
5
5 kg, first sessions
Floor induction, Start here
Plate colours follow the bumper-plate code you see on the gym floor.
Tuesday at Millrace
Classes are 30 to 90 minutes. Book a place in the members’ app or turn up five minutes early; there is room for twelve in most classes.
17:30
Start here
Coach Priya Nair (sample)
5
45 min
New members
Timetable (sample). The chip is the class’s plate colour.
Four kinds of class
Every coach scales the work to the person in front of them. The plate tells you how hard a class is when everyone goes all in.
First sessions
5
A one-to-one floor induction and a weekly Start here class: how the gym works, how to set up a bar, how to warm up.
Mobility and yoga
10
Slow classes for hips, shoulders and backs that sit at desks. Mats and blocks are provided.
Conditioning
15
20
25
Circuits, rowers, air bikes and sleds. Work hard for a short time, rest, repeat.
Strength
15
20
25
Learn the squat, deadlift and press in small groups, then load the bar week by week.
Your first week is free
Seven days of open gym and classes, starting with an hour on the floor with a coach. No contract to sign.
Day 1
Floor induction
A coach shows you round, sets up the machines with you and writes your first plan.
Day 2–4
Try three classes
Pick any class marked white, green or yellow. Tell the coach it is your first time.
Day 7
Check-in
Ten minutes with your coach: what you liked, what felt hard, which membership fits.
On the gym floor
Open gym is part of every membership. Coaches are on the floor from 06:00 to 21:00 if you want a hand with a lift.
Lifting platforms with bumper plates
6
Squat racks with benches
4
Rowers, ski ergs and air bikes
16
Dumbbells, 2 to 50 kg
Full rack
Turf lane for sleds and carries
20 m
Equipment list (sample).
Membership
Off-peak
Weekdays 09:00–16:00 and weekends; open gym only
$29 a month
Full membership
Open gym at any time and every class
$49 a month
Ten-class pass
Use it within three months
$95
Students and over 65s
Full membership with a valid card
$35 a month
Example prices. No joining fee; one month’s notice to cancel.
Every membership includes
- A floor induction and a written first plan
- Lockers, showers and towels
- A coach check-in every eight weeks
- Pause for up to two months a year
Coaches
Dana Webb
Strength and powerlifting (sample)
Tom Ellis
Conditioning and rowing (sample)
Priya Nair
Mobility, yoga and first sessions (sample)
Marcus Bell
Personal training (sample)
Training notes
Chalk, grip and why your hands hurt
A short guide to chalk, hook grip and looking after your hands (sample).
New timetable from next month
An extra Start here class on Thursdays and Engine moves to Saturday at 08:00 (sample).
Opening hours and getting here
Millrace Gym, 22 Foundry Road, Springfield (sample)
Monday to Friday
05:30–22:00
Saturday and Sunday
07:00–19:00
Staffed reception
07:00–20:00
- Bus 7 and 31 stop on Foundry Road
- Free parking for 90 cars behind the building
- Step-free entrance, lift and an accessible changing room
