Welcome to Week 6 of the Athlete Track! You’ve learned when to push, when to hold back, and how to repeat your best efforts. Now it’s time to bring it all together.
ATHLETICS TIPS
Week 6 | Perform with Purpose
Express what you’ve built. Attack your key efforts while protecting your ability to repeat them. Push performance where it’s appropriate, and stay controlled everywhere else, just like you’ve practiced.
Your Cue This Week
Before each session, pick the efforts you’ll really go after, then trust your pacing between them. The goal is the same skill you’ve been building since Week 1: strong output that you can repeat.
NUTRITION
Fuel the Work: Train, Fuel, Recover, Repeat
Performance nutrition isn’t about one magic food or a perfect supplement. It’s about consistently giving your body what it needs to train, recover, and adapt: enough energy, appropriate carbohydrate, adequate protein, fluids, and a varied diet.
Your requirements can also change. A harder training week may call for more fuel than a lighter one. Your nutrition doesn’t need to be perfect every day. It needs to support the overall training process.
Try this: At the end of the Challenge, identify one change that improved your training and one that improved your recovery. Keep both going.
You can also use the F45 Challenge app meal plans to find meals and snacks that fit around your training schedule.
| SESSION | TYPE | POWER |
| Checkmate | Hybrid | Express performance: attack key efforts while protecting repeatability. In Checkmate, balance high-output efforts with controlled work so performance stays repeatable. |
| Titans | Resistance | Treat Titans as strength support for performance: move with intent, but don’t turn resistance work into cardio. |
| Afterglow | Cardio | Express performance: attack key efforts while protecting repeatability. Use Afterglow to develop conditioning and pace discipline. |
| Two Fold | Resistance | Treat Two Fold as strength support for performance: move with intent, but don’t turn resistance work into cardio. |
| Crossfire | Hybrid | Express performance: attack key efforts while protecting repeatability. In Special Ops, balance high-output efforts with controlled work so performance stays repeatable. |
| Special Ops | Hybrid | Finish strong with the same sustainable pacing and movement quality. Use Special Ops to blend resistance and conditioning without red-lining from the start. |
| Wyvern | Resistance | Treat Wyvern as strength support for performance: move with intent, but don’t turn resistance work into cardio. |
WELLNESS TIPS
Your final workout isn’t the only measure of progress. Look at how your performance, stamina, sleep, energy and recovery have changed since Week 1. Finish strong while protecting recovery, then use what you’ve learned to build your next performance baseline.
ARTICLE OF THE WEEK
What is the Nervous System, and How Does it Play a Crucial Role In Your Workouts?
Your nervous system plays a role in every movement you make, from coordinating muscles and maintaining balance to regulating your heart rate and breathing during exercise. Discover how F45’s resistance, cardio and hybrid workouts challenge your nervous system to improve coordination, movement efficiency and performance, and why recovery is just as important as training.
WEEK 6 TAKEAWAY
This week is about performing with purpose. Attack your key efforts, protect your ability to repeat them, and keep fueling and recovering like it’s part of the program. You’ll also complete your final benchmark test, so you can compare directly with Week 1. The goal isn’t just to survive your sessions; it’s to get more out of them, consistently.
Nutrition tips in this email were developed with Liz Radicevic, Accredited Sports Dietitian at Radnutrition (@Radnutrition).
