The HIRT Lab is a locally owned gym on Tuam Street in Phillipstown, Christchurch, built around high intensity resistance training — what the team calls that sweet spot where strength meets sweat. Founded by head coach Norm Luhetoa, the Lab keeps things simple: well-designed workouts, proper coaching, and a crew that shows up for each other. Every class is led by a qualified coach, and sessions are kept sharp, focused and challenging — no fluff, just results.
The timetable revolves around four class formats. SAF Strength delivers strong, functional lifting built on key fundamentals across upper, lower and split days. S&C HIIBRID is the full-body strength and conditioning option, using machines, weights and bodyweight with EMOMs, AMRAPs, AFAPs and IGYGs in the mix. SAF Blend brings a conditioning twist to Friday strength with functional resistance, bodyweight and erg work, while Game Changer closes the week with a 60-minute Saturday throwdown blending it all together.
Norm started the Lab with a clear goal: to create a space where everyday people could train hard, feel supported, and build real strength, both mentally and physically. From 5am strength sessions to Saturday team workouts, members describe a tight-knit, down-to-earth community — whether you're a first-timer or a seasoned athlete, the coaching team of seven will meet you where you're at and help you level up. No egos, just effort.
New faces can get a feel for the place with a free 7-day trial or a 10-day intro pass, both bookable online. Member feedback tells the story: reviewers highlight the team environment, the personal connection, and coaching that tailors the experience to individual goals.
The HIRT Lab sits on Tuam Street in Phillipstown, Christchurch, and does exactly what its name promises: high intensity resistance training, in a group setting, under proper coaching. It's a locally owned gym — no franchise gloss, no anonymous corporate vibe — founded by head coach Norm Luhetoa on a simple set of principles: well-designed workouts, qualified coaches leading every class, and a crew that shows up for each other. The Lab's own mottos capture the tone well: no fluff, just results, and no egos, just effort.
Norm started The HIRT Lab with a clear goal — to create a space where everyday people could train hard, feel supported, and build real strength, both mentally and physically. That founding intent still shapes how the place runs. Sessions are structured rather than random, classes are kept sharp, focused and challenging, and the timetable stretches from early 5am strength sessions through to Saturday team workouts, so even the busiest schedule can find a slot.
The Lab is upfront about being for everyone. First-timers and seasoned athletes train side by side, with coaches meeting each person where they're at and helping them level up from there.
The weekly line-up is built on four pillars:
**SAF Strength** — Strong and Functional strength training. Sessions focus on key lifting fundamentals, with functional movements mixed in to keep things varied, fun and effective, and programming runs across upper, lower and split days.
**S&C HIIBRID** — the strength and conditioning option. Full-body training using machines, weights and bodyweight, with formats like EMOMs, AMRAPs, AFAPs and IGYGs designed to build strength, endurance and grit — with coaches alongside you the whole way.
**SAF Blend** — strength with a conditioning twist. Fridays centre on the core lifts before mixing in functional resistance, bodyweight and erg work, with varied formats to keep you guessing.
**Game Changer** — Saturday's big finish. It blends the week's classes into a full 60-minute throwdown, and the team promises big energy and bigger vibes. The Lab bills these sessions as ones you don't want to miss.
Classes are led by a seven-strong coaching team. Norm Luhetoa is founder and head coach, supported by coaches Mackenzie Sim, Kerry Gray, Cam Welsh, Breeze Okeroa, Katie Beer and Lucy Flattery. That depth matters: it keeps sessions properly coached rather than merely supervised, and it underpins the personalised feel members mention again and again.
The Lab's success stories point to a community as much as a gym. Todd R credits Norm and the team with creating a great team environment and personally connecting with clients to tailor the experience to their goals. Matt M finished a four-week challenge and couldn't have been happier with his results, praising a team that pushes you to do your best. Terai E called it an epic gym, with trainers full of experience and knowledge who are super friendly and welcoming from the moment you walk through the doors.
Newcomers don't have to commit blind. The Lab runs a free 7-day trial and a 10-day intro offer — 10 days for $10 — both booked online through Mindbody. Between them, you'll get a proper taste of the class range, the coaching style and the crew, which by every account is exactly what keeps people coming back.