Welcome to Week 4 of the Athlete Track! You’ve built repeatable output and learned when to push and when to hold back. Now it’s time to put more intent behind your key efforts.
ATHLETICS TIPS
Week 4 | Push the key efforts, then recover.
This week, push your key efforts harder, then recover quickly enough to repeat them. Output you can only produce once doesn’t count. Pick your moments, go after them, and use the easier stretches to reset so you can go again.
Your Cue This Week
Before each session, decide on two or three efforts you’ll really attack. After each one, settle your breathing and reset your position before the next push. Fast recovery between efforts is what makes the next one count.
| SESSION | TYPE | POWER |
| Loyals | Hybrid | Push the key efforts, then recover quickly enough to repeat them. In Loyals, balance high-output efforts with controlled work so performance stays repeatable. |
| Romans | Resistance | Treat Romans as strength support for performance: move with intent, but don’t turn resistance work into cardio. |
| Foxtrot | Cardio | Push the key efforts, then recover quickly enough to repeat them. Use Foxtrot to develop conditioning and pace discipline. |
| Hammer | Resistance | Treat Hammer as strength support for performance: move with intent, but don’t turn resistance work into cardio. |
| T10 | Hybrid | Push the key efforts, then recover quickly enough to repeat them. In T10, balance high-output efforts with controlled work so performance stays repeatable. |
| Devil’s Peak | Hybrid | Push the key efforts, then recover quickly enough to repeat them. In Devil’s Peak, balance high-output efforts with controlled work so performance stays repeatable. |
| Mkatz | Resistance | Treat Mkatz as strength support for performance: move with intent, but don’t turn resistance work into cardio. |
NUTRITION
Fuel the Work: What Should You Eat Before Training?
There’s no single perfect pre-workout meal. The best choice depends on how much time you have, the type of session, your appetite, and what your stomach tolerates.
If you have 2 to 3 hours, a normal balanced meal with carbohydrate and protein works well. If you’re eating 30 to 60 minutes beforehand, go smaller and simpler with something easy to digest, like a banana, toast, cereal, or yogurt with fruit.
The goal isn’t to eat as much as possible. It’s to arrive at training fueled and comfortable. Stick to familiar foods you know you tolerate, especially before your hardest sessions.
Try this: Test one familiar pre-training snack this week and pay attention to how you feel during your session.
You can also use the F45 Challenge app meal plans to find meals and snacks that fit around your training schedule.
WELLNESS
Recover Between Efforts
Recovery doesn’t only happen after the workout. In a session built around key efforts, how well you reset between them decides how well you perform in the next one. Slow your breathing, shake out your arms and legs, and take a sip of water when you can.
Fluids matter more on days when you’ve sweated a lot. Pair that with consistent sleep, and you’ll be ready to repeat your best efforts session after session.
ARTICLE OF THE WEEK
How to Get Faster: 7 Ways to Improve Speed & Agility
Improving speed and agility takes more than sprinting. Building lower-body strength, developing explosive power, refining technique, and practicing acceleration and changes of direction can help you move more efficiently and react faster. Consistent conditioning, adequate recovery, and tracking your progress can help you maintain speed and improve overall athletic performance.
WEEK 4 TAKEAWAY
This week is about pushing when it counts and recovering fast enough to do it again. Choose your key efforts, fuel with something familiar before you train, and reset well between rounds. 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).
