At EMS Fitness Norwich, we specialise in preparing individuals for hybrid fitness events like HYROX, DEKA, and now FlatOut. With over four years of experience training athletes for these demanding competitions, we understand exactly what it takes to succeed. All of our coaches are fully qualified and have competed in multiple hybrid events themselves—so when we guide you, it’s from real-world experience, not just theory.
What is FlatOut?
FlatOut is a timed fitness competition that blends running with functional workout zones. The Norwich edition of the event was held at the impressive Saxon Air hangar at Norwich Airport, creating a unique and high-energy setting for all participants, it features several competition categories—Open, Pro, Doubles, and Team Relay—making it an inclusive and accessible event for everyone, from beginners to seasoned athletes.
How We Help You Prepare
Our dedicated FlatOut prep classes are designed to help you master all 8 workout zones while improving your running performance between each station. Although many of the zone exercises are simple on paper, performing them efficiently, safely, and with great technique is the key to shaving down your time. From SkiErg to Plate Ground-to-Overhead (GTOH), we’ll teach you the techniques, pacing strategies, and performance tweaks that make a real difference.
FlatOut requires a 500m run between each station, so we place a strong focus on running form, pacing, and energy management. We also work on compromised running—that’s the ability to run well even when your legs are fatigued from functional strength work.
Periodised Training for Peak Performance
We structure your training in phases to ensure you peak at the right time. From pre-season strength and base building, through event-specific conditioning, all the way to tapering and recovery in the final week, our periodised approach helps reduce the risk of injury, manage fatigue, and get the most from every training session.
Nutrition Support from Certified Experts
As sports and exercise nutritionists, we also guide you in how to fuel your body before, during, and after workouts. We help you understand what to eat to optimise performance in training and on race day—including hydration, intra-race fuelling, and recovery nutrition strategies tailored to FlatOut-style events.
Why Train With Us?
At the last FlatOut Norwich event, our head coach Javier Gomez placed 1st overall in the Open category—a testament to the effectiveness of our training methods and hands-on experience in this type of competition. Whether your goal is to finish strong, set a personal best, or just cross the line with confidence, we’ve got the credentials, experience, and community to support your journey.