F45訓練

立即加入F45訓練，體驗豐富多元的創新高強度訓練課程，提升您的健身水平。無論您的健身程度為何，多種課程類型總有一款適合您！ F45的功能性訓練將挑戰您的極限，幫助您達到顯著成效。

開始試用

當前階段

01 混合訓練

勃朗峰

勃朗峰是我們針對特定運動的訓練組合的最新成員，這是一項革命性的訓練，模仿滑雪者在高水準賽事之前練習的特定動作。今年全球滑雪者的鬆散數量預計將超過約 1.5 億，因此我們喜歡進軍這一利基市場。您會喜歡心血管耐力、本體感覺、下半身和核心力量的增強，以及靈活性、平衡性和協調性的改善。勃朗峰對於所有年齡段和技能水準來說，都是一次巨大的考驗。

02 有氧運動

DOCKLANDS（港區）

我們經常聽到這樣的話：間歇訓練可以產生無與倫比的脂肪燃燒和全身健康效果，這是真的。因此，F45 創造了 Docklands：在一次訓練中，先進行較長時間、要求更高的運動，然後再進行更短時間的運動和休息。在一次訓練中改變運動的持續時間或訓練間隔會讓身體感到困惑，使其無法適應，並建立堅如磐石的耐力。

03 阻力訓練

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

探索支撐每一次重複動作的研究成果

我們訓練背後的科學原理

F45訓練計畫採用結構化的系列訓練方法，旨在優化生理適應和技能發展。這個總體計劃策略性地分為三個不同的階段，每個階段都有其特定的訓練重點：基礎階段、提升階段和巔峰階段。

基相

基礎階段旨在奠定基礎，重點在於建立強大的有氧基礎、提升動作能力和增強整體運動能力。此階段的訓練通常強度適中，並強調各種練習中的正確技巧。

建設階段

在基礎階段的基礎上，建置階段會增加訓練負荷和複雜性。此階段旨在透過精心挑選的練習和漸進式超負荷原則，增強力量、爆發力和肌肉量。訓練強度和訓練量會逐步增加，以挑戰身體並刺激其進一步適應。

尖峰階段

最後，巔峰階段旨在最大限度地提升運動表現。此階段的訓練重點在於精進技能和優化爆發力輸出。訓練量可能會根據疲勞程度進行調整，以確保運動員達到最佳競技狀態。

為什麼 F45 有效

我們的專業運動團隊會為每個階段精心設計訓練計劃，確保與具體的訓練目標相符。此外，每次訓練中的特定練習都經過精心挑選，以配合訓練類型和當前階段的總體目標，同時遵循系列訓練計劃框架的總體原則。

了解訓練內容

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.

有氧運動

我們認為，我們的 F45 課程應該涵蓋各種能源系統，以達到最佳效果。

工作原理

我們精心設計的有氧運動採用增強式訓練動作，結合時機和節奏，可以同時鍛鍊您的有氧和無氧系統。

它為何有效

這些高強度訓練可以增強體力和耐力，讓你在每次訓練中都能最大限度地燃燒脂肪、增強肌肉並促進新陳代謝。

了解有氧運動

混合訓練

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.

它為何有效

In these sessions, you’ll leave everything out on the floor, to challenge both your mind and body. 逐漸地，你會發現你的耐力速度、新陳代謝和力量都有所提升——從而獲得我們所有人都在追求的勝利組合。

了解混合訓練

恢復訓練

要充分發揮 F45 訓練的效果，你需要具備我們兩大致勝要素：靈活性和柔軟度。這是我們「重置恢復」系列訓練的一部分。

工作原理

我們的恢復訓練課程旨在透過被動和主動練習以及伸展技巧來補充您的 F45 訓練，從而積極改善柔韌性、活動範圍和姿勢。

它為何有效

這些體能要素是運動員和日常健身愛好者提升訓練效果所需的持久保障。我們專注於低強度、緩慢且可控的訓練，強調姿勢意識和身體姿態，從而實現全面、低衝擊的鍛鍊。

了解重置訓練計劃

阻力訓練

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.

它為何有效

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.

了解阻力訓練

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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