Build real strength
in 45 minutes

Both. F45 rotates across three main workout categories: Resistance (strength-focused programming with dumbbells, kettlebells, barbells, sleds, and bodyweight progressions), Cardio (conditioning), and Hybrid (the strength + endurance blend that HYROX competitors live on). Across a typical week you can expect three to four resistance-anchored sessions.

Yes — programming is designed so each strength station gets meaningful loading time, not token reps. Coaches walk you through the working load before the clock starts and most members add weight every 4–6 weeks. F45 is built for repeatability, which is what actually moves the strength needle.

Yes. Every F45 NYC studio is kitted with dumbbells, kettlebells, barbells, sleds, ski ergs, rowers, sandbags, wall balls, plyo boxes, and free-weight space. The Hyrox Open Gym setups at Dumbo and Midtown East run with full race equipment.

You get coached, programmed, time-efficient work. A regular weight room asks you to write your own program, find a spotter, and stay motivated. F45 hands you a different proven program every day, a coach who watches your lifts, and a group that holds you to it. You walk in, do the work, leave in 45.

Yes. Coaches will scale every movement, build your starting load with you, and never push you past where your form holds. About a third of our members are inside their first 12 months of any strength training.

It's the most direct path. F45 is the Official Global HYROX Training Partner, and our Resistance and Hybrid programming days are written specifically to build the strength and endurance HYROX rewards — sled push, sled pull, wall balls, sandbag lunges, farmer carry. Add Hyrox Open Gym on Sundays and you have a complete race build.

Three sessions a week is the floor; four to five is the sweet spot. Our most consistent members hit four classes weekly and report meaningful strength change in 8–12 weeks. The $49 Unlimited Week trial is built so you can run that cadence before committing.

Five studios across Manhattan and Brooklyn — Dumbo (55 Prospect St), Flatiron (123 W 20th St), Midtown East (900 3rd Ave), Williamsburg (289 Grand St), and Lower East Side (100 Delancey St). All five run the full Resistance / Cardio / Hybrid rotation.