POWER TRACK
Welcome to Week 4 of the Power Track! You’re past the halfway point. You’ve built your loads and sharpened your form, so now it’s time to start progressing.
ATHLETICS TIPS
Week 4 | Progress with purpose.
This is the week to add a small amount of load or a few extra reps, but only where your technique stays solid. If your positions start to slip, you’ve gone too far, so drop back and own the weight first. Small, controlled steps are how strength builds.
Your Cue This Week
When you add load, keep the same tempo and range of motion you used last week. If the bar slows down or your positions change, that’s your signal to hold the weight there for today.
| SESSION | TYPE | POWER | |
| Loyals | Hybrid | Keep the resistance portions of Loyals purposeful and controlled; don’t sacrifice load quality just to move faster. |
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| Romans | Resistance | Add a small amount of load or reps where technique stays intact. Make Romans a priority strength session this week. |
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| Foxtrot | Cardio | Use Foxtrot as conditioning support. Keep quality movement and avoid unnecessary fatigue that compromises resistance days. |
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| Hammer | Resistance | Add a small amount of load or reps where technique stays intact. Make Hammer a priority strength session this week. |
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| T10 | Hybrid | Keep the resistance portions of T10 purposeful and controlled; don’t sacrifice load quality just to move faster. | |
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Hybrid | Keep the resistance portions of Devil’s Peak purposeful and controlled; don’t sacrifice load quality just to move faster. |
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| Mkatz | Resistance | Add a small amount of load or reps where technique stays intact. Make Mkatz a priority strength session this week. |
NUTRITION
Fuel the Work: Your Post-Workout Meal Isn’t Magic
A protein shake after training can be convenient, but it isn’t magic. There’s no need to get protein in within a strict 30-minute window after your last set. Your total daily protein and energy intake, your training, and your overall recovery habits matter far more than a precise deadline.
After a demanding session, a meal or snack with protein and carbohydrate is a simple way to support recovery. Carbohydrate helps replace the fuel you used, and protein provides the amino acids your muscles use for repair and adaptation. A shake works well if it’s the easiest option. Yogurt and fruit, eggs on toast, a chicken and rice bowl, or tofu with noodles and vegetables work just as well.
Try this: Choose the post-training option that’s easiest for you to eat consistently and use it after every session this week. Convenience matters, but consistency matters more.
You can also use the F45 Challenge app meal plans to find meals with protein and carbohydrate that fit around your training schedule.
WELLNESS
Sleep Is Part of the Program
When you start adding load, your body needs more from your recovery, and sleep is where much of it happens. Keep a consistent bedtime where you can, and give yourself a wind-down routine that gets you off screens before sleep.
Watch for signs that your recovery is falling behind, like lingering soreness, flat lifts, or disrupted sleep. If you notice them, hold your loads steady for a session or two before pushing again.
WEEK 4 TAKEAWAY
This week is about small, controlled progress. Add a little load or a few reps only where your form holds up, eat a protein and carb meal or snack after training that you can repeat, and protect your sleep. You’ll also complete your midpoint check-in, including a repeat of your benchmark test, so you can see how far you’ve come since Week 1.
Nutrition tips in this email were developed with Liz Radicevic, Accredited Sports Dietitian at Radnutrition (@Radnutrition).
