Taraz training studio

One body.
Six abilities.
Developed in
proportion.

Power Endurance Mobility Flexibility Coordination Recovery
The Taraz Way

The body has a way of revealing the gaps.

Strong in one area. Limited in another. Capable, but not always adaptable.

ta·raz /ta.ˈraːz/ Persian, adj.
level, even, in a state of equilibrium

Here, we apply the same concept to the body.

Find your Taraz.

POWER ENDUR MOBIL COORD RECOV FLEX
POWER ENDUR MOBIL COORD RECOV FLEX
Services & Offerings

Three pillars that shape the Taraz experience.

Group Classes

Group Classes

Five classes a day, one focused on each ability.

Book Now
Massage and Recovery

Massage & Recovery

Three approaches to release and recover.

Book Now
Sunday Exchange

Sunday Exchange

A monthly gathering to share and learn.

Book Now
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Visit Taraz

Santos, Lisbon

Av. 24 de Julho 114 A/B
1200-870 Lisboa

Hours
  • Mon – Fri8:00 – 20:00
  • Saturday9:30 – 12:30
Connect
  • Instagram
  • info@taraz-studio.com

Services

One space. Three atmospheres.
  • Group Classes
  • Massage and Recovery
  • Sunday Exchange
01 / Group Classes

Group Classes

Five daily classes, each one anchored to one of the five abilities below. The routine and flow of each class may vary, but the objective never does.

Force & Power
Force & Power
Force & Power
Book
Muscular system. Heavy compound loading at high effort stimulates muscle protein synthesis and skeletal adaptation, building real, lasting strength.
Barbells, dumbbells, kettlebells. Squats, deadlifts, presses, pulls. Low reps, deliberate rest. Quality of movement over volume.
Endurance & HIIT
Endurance & HIIT
Endurance & HIIT
Book
Cardiovascular and respiratory system. Sustained effort at 65–85% of max output drives cardiac adaptation: a stronger heart, more efficient lungs, better stamina.
Circuit and interval formats. Jump rope, bodyweight sequences, light kettlebell flows, EMOM and AMRAP structures. Short rest, continuous whole-body effort.
Mobility & Control
Mobility & Control
Mobility & Control
Book
Joint system: cartilage, synovial fluid, ligaments. End-range loading builds control within range, not just access to it. Joints stay healthy when moved with intention.
Articulation sequences, ground-based flows, deep hip and spinal work. Active holds at end range. One continuous, connected movement session.
Flexibility & Release
Flexibility & Release
Flexibility & Release
Book
Connective tissue: fascia, tendons, the myofascial network. Sustained holds of 60–120 seconds allow gradual tissue lengthening. Breath is the primary tool.
Passive long holds, PNF techniques, breath-led release. Working through the body by region: posterior chain, hips, upper body. Restorative positions throughout.
Coordination & Balance
Coordination & Balance
Coordination & Balance
Book
Nervous system: proprioception, vestibular function, neuromuscular control. Novel and unstable movement builds faster, more accurate responses over time.
Single-leg progressions, inversion work, coordination drills, reaction training. Alternates challenge and integration. Closes with breath work and deliberate stillness.
02 / Recovery

Massage and Recovery

Without recovery, stress accumulates into tension, restricted movement, and injury. Massage is how we close that loop. A direct part of the balanced approach to physical development that Taraz is built on.

Sports Massage
Sports Massage
Sports Massage
Book
Direct, targeted, sometimes uncomfortable in the right way.
Built for bodies that train. Deep tissue, myofascial, trigger point.
Therapeutic Massage
Therapeutic Massage
Therapeutic Massage
Book
Clinical and adapted. Assessed before it starts.
Post-injury, lymphatic, structural. Each session built around your specific needs.
Relaxing Massage
Relaxing Massage
Relaxing Massage
Book
Full-body, unhurried, deeply restorative.
Swedish, effleurage, gentle stretching. The nervous system exhales.
03 / Sunday Exchange

Sunday Exchange

More than training. A community that grows together. Some teach. Some learn. Most do both.

Taraz — 114A Santos Lisbon

Open to anyone in the community with something on their mind: a practice, an idea, or just something they've been wanting to share. No formal setup, no big pitch. Just a chill space to show up, share what you know, and pick up something new along the way.

Wanna host your Sunday Exchange?

Fill in the form and we'll be in touch to find a Sunday that works.

Your proposal

Thank you. We will be in touch soon.

Ready to Start?

Memberships & Pricing

Simple pricing.

— Intro & Visitors — Memberships — Massage

All memberships include access to any class across all five abilities. Max one class per day. Cancel anytime.

We’ve designed our memberships to be flexible, practical, and fair. If pricing feels like a barrier, reach out to us — we’re always open to finding a solution together.

Intro & Visitors No commitment required

Intro 2 Weeks

30
/ first 2 weeks only
  • Unlimited classes, 1 per day
  • First-time members only, one use
  • Reverts to standard rate after
Get Intro 2 Weeks

3-Class Pack

16
/ class  ·  €48 total
  • 3 classes, use at your own pace
  • Valid for 60 days from purchase
  • Available to anyone
Buy 3-Class Pack

Drop-In

18
/ class
  • No pack or membership needed
  • Book online or walk in
  • Available to anyone, any time
Book Drop-In
Memberships Monthly · cancel anytime

Taraz Full

145
/ month
  • Unlimited classes, 1 per day
  • 1 × 60 min massage included per month
  • Massage resets monthly, does not roll over
Join Taraz Full

Taraz Unlimited

99
/ month
  • Unlimited classes, 1 per day
  • 20% off all massage bookings
  • 60 min → €52  ·  90 min → €64
Join Unlimited

Taraz 2× Week

79
/ month
  • Up to 2 classes per week
  • 20% off all massage bookings
  • Unused sessions don’t roll over
Join 2× Week
Massage at Taraz
Massage & Recovery   —   Book standalone or as part of a membership

60 Minutes

65
/ session
  • Sports, therapeutic or relaxing
  • Members with discount → €52
Book Massage

90 Minutes

80
/ session
  • Sports, therapeutic or relaxing
  • Members with discount → €64
Book Massage
Opening hours
Mon — Fri8:00 — 20:00 Saturday9:30 — 12:30
Host a Sunday Exchange
Community event
Wanna host your Sunday Exchange?
Our Team

We brought together professionals from different backgrounds: strength training, movement, dance, aerial, pilates, and rehabilitation. Each instructor brings their own expertise and creativity to the class. The flow varies, only within the objective of the class.

Instructor Name
Force & Power
Instructor Name
Force & Power
Background, certifications and professional experience to be added. This section will highlight what makes this instructor unique and what they bring to Taraz.
Instructor Name
Endurance & HIIT
Instructor Name
Endurance & HIIT
Background, certifications and professional experience to be added. This section will highlight what makes this instructor unique and what they bring to Taraz.
Instructor Name
Mobility & Control
Instructor Name
Mobility & Control
Background, certifications and professional experience to be added. This section will highlight what makes this instructor unique and what they bring to Taraz.
Sofia Loureiro
Sofia Loureiro
Flexibility & Release · Endurance & HIIT
Sofia Loureiro
Flexibility & Release · Endurance & HIIT
Trained at the Northern Ballet School in Manchester and a graduate of the Academia de Bailado Pirmin Treku, Sofia brings over 20 years of professional experience across ballet, contemporary, jazz, choreography and performance. She has performed at the Teatro Nacional de São Carlos, Campo Pequeno, Teatro da Trindade and internationally, as well as working as a choreographer and teacher across Lisbon. At Taraz she leads Flexibility & Release and Endurance & HIIT, bringing the precision and body awareness of classical training into a contemporary movement context.
René Carvalho
René Carvalho
Mobility & Control · Coordination & Balance
René Carvalho
Mobility & Control · Coordination & Balance
Educator and movement artist with over a decade of teaching experience. René graduated in Circus Arts in Brazil and toured professionally throughout Brazil, Europe, and the Middle East, performing in more than ten countries. His practice spans capoeira, taekwondo, physical theatre, contemporary dance, and circus arts — combining solo and partner acrobatics, handstands, balancing techniques, AcroDance, and object manipulation. At Taraz he brings this breadth into Coordination & Balance: a class built around body awareness, play, and the joy of movement as a tool for health, presence, and longevity.
Instructor Name
Pilates
Instructor Name
Pilates
Background, certifications and professional experience to be added. This section will highlight what makes this instructor unique and what they bring to Taraz.
Masseur Name
Massage & Recovery
Masseur Name
Massage & Recovery
Professional background, training and specialisations to be added. Sports, therapeutic and relaxing massage practitioner at Taraz.
Book a Class

Schedule.

Browse the full week, pick your class, and book your spot. Group classes, massage and Sunday Exchange all in one place.

Start with 2 Weeks → Try all classes for €30 — no commitment

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Last updated: July 2025  ·  Taraz Studio, Lda  ·  Av. 24 de Julho 114 A/B, 1200-870 Lisboa

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