Your Lean Track Guide

Welcome to the Lean Track. Over the next 45 days, every session has one goal: build a level of fitness you can actually sustain well past the end of this Challenge.

Before you start, take your benchmark test: row erg, ski erg, and bike erg, each for max meters in 2 minutes. You’ll retest at the end of the six weeks so you can see exactly how far you’ve come.

The Lean Track is about finding a training intensity you can repeat week after week. That means balancing resistance, conditioning, daily activity, and recovery so you’re still standing strong in week 6, not running on fumes.

Here’s how the six weeks build:

Week 1 is about establishing a pace and routine you can actually keep.
Weeks 2 and 3 are about holding that effort steady instead of red-lining every session.
Week 4 is where you progress your pace or consistency, not just intensity.
Week 5 is about keeping training, nutrition, activity, and recovery working together.
Week 6 is your peak week. Finish with the same sustainable habits that got you here, then retest your benchmarks.

One more thing: don’t let the scale run the show. Your weight can shift day to day from water, food, sleep, and a dozen other things that have nothing to do with fat loss. Better markers to watch: how your clothes fit, how you’re sleeping, whether your energy holds up through the day, and whether you’re actually able to keep showing up. That’s what sustainable looks like.

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