Your Athlete Track Guide

Welcome to the Athlete Track. Over the next six weeks, every session has one goal: build the speed, power, and conditioning to perform when it counts.

Before you start, take your benchmark test: max pull-ups in one set, max burpee-to-plate reps, and row erg for max meters, all within 2 minutes. You’ll retest at the end of the six weeks so you can see exactly how far you’ve come.

The Athlete Track is about knowing when to push and when to hold back, so you can perform hard and still recover fast enough to do it again. That balance of output and control is what separates one good session from six weeks of real progress.

Here’s how the six weeks build:

Week 1 is about learning where you can push and where you need to control your output.
Weeks 2 and 3 are about building repeatable output instead of winning the first set and fading by the third.
Week 4 is where you push key efforts harder, then recover fast enough to repeat them.
Week 5 is about going hard when the format calls for it and staying controlled when it doesn’t.
Week 6 is your peak week. Attack key efforts while protecting your ability to repeat them, then retest your benchmarks.

One more thing: you can’t out-train under-fueling. If you’re pushing hard in every session but running low on food, sleep, or fluids, you’ll hit a wall no amount of effort can fix. Treat recovery and fueling as part of the program, not an afterthought. The goal isn’t just to finish six weeks of hard sessions; it’s to still feel strong in week 6.

Written and published by F45 Training HQ, and reposted here for the F45 Bogota community.