F45训练

立即加入F45训练，体验丰富多样的创新高强度训练课程，提升您的健身水平。无论您的健身水平如何，多种课程类型总有一款适合您！F45的功能性训练将挑战您的极限，助您取得显著成效。

开始试用

当前阶段

01 混合

Mont Blanc

Mont Blanc is the newest addition to our sports-specific workout portfolio. This is a revolutionary workout, mimicking the particular movements a skier would practice before a high level event. The loose count of global skiers is set to surpass circa 150mn this year, so we love tapping into this niche. You’ll love the increase in your cardiovascular endurance, proprioception, lower body & core strength, as well as the improvements in your flexibility, balance and coordination. Mont Blanc will be a great test for all ages, and skill levels.

02 阻力

Phoenix

PHOENIX is a renewing full-body strength session—designed to help you rise with power, stability, and confidence. Whether you’re rebuilding your foundation or expanding your base, this workout targets every major muscle group with intent. Expect structured sets, smart progressions, and strength that lasts well beyond the session

03 有氧

Docklands

We hear it a lot: interval training yields an unrivaled fat burn and total body fitness. Well, it’s true. So F45 created Docklands: longer, more demanding periods of work and rest followed by shorter bursts of work and rest — all in a single workout. Changing the duration of movements, or intervals of training, in one session confuses the body, keeps it from adapting, and builds rock-solid endurance.

探索支撑每一次重复动作的研究成果

我们训练背后的科学原理

F45训练计划采用结构化的系列训练方法，旨在优化生理适应和技能发展。该总体计划策略性地分为三个不同的阶段，每个阶段都有其特定的训练重点：基础阶段、提升阶段和巅峰阶段。

基相

基础阶段旨在奠定基础，重点在于建立强大的有氧基础、提升动作能力和增强整体运动能力。此阶段的训练通常强度适中，并强调各种练习中的正确技巧。

建设阶段

在基础阶段的基础上，构建阶段会增加训练负荷和复杂性。该阶段旨在通过精心挑选的练习和渐进式超负荷原则，增强力量、爆发力和肌肉量。训练强度和训练量会逐步增加，以挑战身体并刺激其进一步适应。

峰值阶段

最后，巅峰阶段旨在最大限度地提升运动表现。此阶段的训练重点在于精进技能和优化爆发力输出。训练量可能会根据疲劳程度进行调整，以确保运动员达到最佳竞技状态。

为什么 F45 有效

我们的专业运动团队会为每个阶段精心设计训练计划，确保与具体的训练目标相符。此外，每次训练中的具体练习都经过精心挑选，以配合训练类型和当前阶段的总体目标，同时遵循系列训练计划框架的总体原则。

了解训练内容

F45 Training workouts combine elements of high-intensity interval training (HIIT), circuit training, and functional training.
In just 45 minutes, you’ll burn up to 600 calories – all in a team-focused, high-energy environment. Whether you’re brand
new to fitness or a seasoned athlete, our workouts are designed to be accessible at every level. Experience the difference
of F45 for yourself.

有氧

我们认为，我们的 F45 课程应该涵盖各种能源系统，以达到最佳效果。

工作原理

我们精心设计的有氧运动采用增强式训练动作，结合时机和节奏，可以同时锻炼您的有氧和无氧系统。

它为何有效

这些高强度训练可以增强体力和耐力，让你在每次训练中都能最大限度地燃烧脂肪、增强肌肉并促进新陈代谢。

了解有氧运动

混合

Looking for the best of both worlds when it comes to cardio and resistance training? Look no further than our elite F45 hybrid training sessions.

工作原理

Our highly effective, customized workouts combine our favorite cardio, resistance, agility, and core movements, all for an epic burn that leaves you feeling stronger, leaner, and more energized.

它为何有效

In these sessions, you’ll leave everything out on the floor, to challenge both your mind and body. 逐渐地，你会发现你的耐力速度、新陈代谢和力量都有所提高——从而获得我们所有人都在追求的制胜组合。

了解混合训练

恢复

要想充分发挥 F45 训练的效果，你需要具备我们两大制胜要素：灵活性和柔韧性。这是我们“重置恢复”系列训练的一部分。

工作原理

我们的恢复训练课程旨在通过被动和主动练习以及拉伸技巧来补充您的 F45 训练，从而积极改善柔韧性、活动范围和姿势。

它为何有效

这些体能要素是运动员和日常健身爱好者提升训练效果所需的持久保障。我们专注于低强度、缓慢且可控的训练，强调姿势意识和身体姿态，从而实现全面、低冲击的锻炼。

了解重置训练计划

阻力

Resistance training is an essential fitness regime that is designed to help you both build muscle and increase bone density – a winning combination for those who want to keep their strength as they age.

工作原理

Strength training is unique and uses functional movement patterns in order to help increase muscle mass, while also burning calories – even at rest.

它为何有效

Each of our F45 resistance training workouts are designed to target power and stabilization for a solid base of functional strength, resulting in stronger, leaner, and more defined muscles you can see and feel.

了解阻力训练

OFFERINGS & COLLABORATIONS

member exclusives

From functional racks and lift club to HYROX fitness racing and at-home workouts, select F45 studios offer even more ways to move.

FUNCTIONAL RACKS

Elevate your strength training with F45’s innovative workouts using our custom REP functional racks. Expect to see more workouts with more resistance using multiple strength based components including the cables and barbells.

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HYROX™ FITNESS RACING

F45 partners with HYROX to deliver a comprehensive training program to prepare F45’ers and the community for their HYROX race.

The HYROX Signature Series is broken up into three phases; these weeks are dedicated to practicing Hyrox-specific movements and increasing overall workout intensity to get you into peak race condition. You’ll simulate race scenarios and push your limits, ensuring that you are fully prepared both physically and mentally for race day.

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LIFT CLUB

F45 Lift Club enhances the training experience by focusing on key strength-building lifts in a small-group, progressive format.

The program is centered around a four-week progressive overload plan for each lift, designed to enhance strength, technique, and confidence in main lifts.

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