Lionheart TV Performance Trackers

The Lionheart Performance Tracker boards are designed to give you detailed post-workout feedback on your performance and recovery when using a Lionheart band or Apple Health. 

There are two boards: 

The Consistency Board records your daily scores and calculates a weekly total. Additional bonus points are awarded if your daily score is close to the target. The closer you are to 45 points, the more effectively you are training based on your biometrics and the expected effort required for that specific workout. 

• Scores within five points of the target receive a +10 bonus

• Scores within three points receive a +15 bonus. 

This board emphasizes regular participation while rewarding steady performance near the target.

The Discipline Board calculates the percentage by which each workout score aligns with the daily target. A perfect score of 45 (or 60, depending on class length) results in 100%. The further your score is above or below the target, the lower the percentage. 

To have a weekly total appear on this board, you must complete at least three workouts within the week. 

This board highlights accuracy in meeting the intended training load irrespective of the number of days you work out. 

For more information on how the new boards work, check out our other FAQs

We’re excited to announce a range of new features both in-app and in-studio for F45 Lionheart that helps you get the most out of your workouts and engage with Lionheart even more. 

These features are being rolled out in stages over the coming weeks!

What’s New?

Apple Health Lionheart Integration: For the first time ever, connect the F45 Training app to Apple Health and any workouts that you log via Apple Watch, during a class you’ve booked via the app, will result in a Lionheart report being generated and shared with you after class. By using the Apple Watch alone, you won’t see your heart rate appear on the Lionheart TV, but you will receive post-workout reports. 

Lionheart TV Performance Trackers: We are replacing the old F45 Lionheart Leaderboard with two new “Performance Tracker” screens that reward consistent, sustainable training habits that balance work and recovery. Your goal is to hit your target Lionheart points score during class (i.e., 45 points, or 60 points on a Saturday), not score the most points! 

In-App Lionheart Performance Trackers: While the in-studio Lionheart Performance Trackers show the top ten members that are training most effectively, the in-app experience will show every member.

Targets per Workout: We are moving away from a single target per workout modality (i.e., Resistance, Cardio and Hybrid) and using data at scale to compute % of Heart Rate Reserve (“HRR”) targets per workout that can be dynamically updated. For instance, targets for Athletica classes will be based on actual data from historical Athletica classes. This update will significantly increase the accuracy of points for all F45 workouts moving forward.

Updated HRR Algorithm: A new update to the algorithm will reward points based on % of HRR more effectively than before and introduce new scaling to ensure points better represent actual effort.

What is Heart Rate Reserve (“HRR”)?

As a reminder, HRR is the difference between your Maximum Heart Rate (“MHR”) and your Resting Heart Rate (“RHR”). HRR indicates the available range for your heart rate during exercise and is a key component used to determine target heart rate zones for training. Due to the fact that a lower RHR usually indicates better cardiovascular fitness (your heart pumps efficiently and needs fewer beats at rest), a higher HRR also generally signifies better cardiovascular fitness.  

What do I need to do?

• F45 Training app: Keep an eye out on the App Store/Google Play store for the newest updates

• Permissions: Once you’ve updated the app, make sure to go into Settings and update your permissions to allow the F45 Training app to read Apple Health 

Anything else I should know?

In connection with this rollout, Apple Watch will become the only third-party wearable device that is officially supported by F45 Training. While other wearable devices that you’ve connected to Apple Health may also generate Lionheart reports, we do not yet officially support these other devices.

As mentioned above, heart rate data from Apple Watch will not appear on the Lionheart TV during class. In addition, results from Apple Watch will appear on any Performance Tracker screens after class within 24 hours after each session.

What’s next?

We have a range of new features and enhancements on the roadmap to support additional devices as well as leverage Apple Health for even more insights. Make sure to check the app for more information in the coming weeks. 

• Limited Packs don't show remaining visits at 0 remaining - Currently the app doesn't display the remaining visits when the user has 0 remaining, instead it just shows the package with no additional text. We're working to make this clearer.

Passporting is the ability for all members on paid-in-full and autopay unlimited memberships to be able to visit any other eligible studio in the world globally for a certain number of visits per month without a charge, subject to the statement below.

F45 Training and each Passport eligible studio, in their sole discretion, reserves the right to reject your ability to Passport.

Members must hold a current and active (i.e. no suspension/freeze active) autopay unlimited membership or a paid-in-full unlimited membership, with up-to-date payment details on file.

Every eligible member will be allowed 6 (Six) Passport visits per calendar month at any studio in the world that uses Mindbody, globally. These can all be used at the same studio, or across multiple. Once the cap is met, any additional Passport bookings will be subject to a 50% drop-in fee (based on the studio’s current drop-in rate), which will be paid by the visiting member to the visiting studio via the F45 Training app. Members may also redeem Loyals points to receive up to 2 additional Passport visits per month.

Usage rules are as follows:

• You are allowed to book in a Passporting class as long as the class start time is within the next 24 hours. If the class time is more than 24 hours in advance, you will be prompted to purchase a discounted drop-in.
• You will be unable to join waitlists with a Passport, this is to ensure priority is given to studio members.
• If you cancel or are a no-show, you will still have been considered as using one of your monthly Passports.
  • i.e. if you have 6 Passports for a month, book and cancel/don't attend a class; you will have 5 Passports left for that month
• If you cancel, are late or are a no-show for a bookings, any applicable policies and charges the studio has in place will apply. These bookings will be counted as one(1) of your six(6) monthly visits and cannot be reinstated. We ask that you make your bookings carefully.

Please note that certain Special Event classes, such as HYROX classes, Recovery and FLEX, cannot be booked via Passport.

In order to Passport, set your in-app studio to the one you wish to visit using the studio selector. Note: 

Passporting is only available in the F45 Training App. It is not available online or in the Mindbody x F45 app.

You are allowed to book in a Passporting class as long as the class start time is within the next 24 hours. If the class time is more than 24 hours in advance, you will be prompted to purchase a discounted drop-in.

Once you select that you wish to use a Passport, you will be shown a screen that explains Passporting, shows you the number of Passports remaining, and asks you to confirm your booking.

Once you confirm your booking, you will be shown the Liability Waiver for the studio if you haven't already signed it. If you don't have a credit card on file for your Home Studio, you will also be asked to provide details for payment of cancelled classes and applicable no-show fees. 

Once you've accepted the Liability Waiver, your class will now be booked in and will reflect in the F45 Training app, as well as the opportunity to provide feedback on Passporting as a whole. 

No; Passports visit use counts reset each calendar month and do not accrue.

F45er’s, you asked and we listened! 

We are excited to announce the F45 Passport program, which allows all active Unlimited Members to attend non-home studios of their choice around the world! 

How does the Passport program work? It’s simple: if you have an active Unlimited membership, you can now drop into nearly any other F45 studio globally* for up to six (6) visits per month at no additional charge!

To book a Passport visit, please use the F45 Training App. Click the studio name with the location pin icon ("F45 SoCo Lab" in the below image for Step 1) in the top right corner. This should take you to "Linked Studios" where you can select the F45 studio you wish to visit. Follow the same seamless booking process as you would for your home studio!

If you do not currently maintain an Unlimited membership and would like to upgrade your membership in order to access F45 Passport, please contact your home studio.

If you visit a studio via the F45 Passport offering, please remember that five-star ratings and clothing purchases go a long way in supporting a studio! 

Passport visits may only be booked within 24 hours of a class start time. Please refer to the studio's policy on cancellation, no show and late fees.

*Please note there are a select few studios that do not run on Mindbody software, and these studios are currently excluded from the Passport program. 

F45’ers!

Since its debut earlier this summer, the global F45 Passport program has been a huge success! As a reminder, active Unlimited Members can visit almost any studio in the world up to six (6) times per month at no additional charge! 

What’s new?

1. In response to popular demand, active Unlimited members will now have the ability to book more than six (6) Passport visits per month; each Passport visit beyond the initial six (6) visits in a particular month will be subject to a 50% discounted drop-in rate. 
2. Members may also redeem Loyals points to receive up to 2 additional Passport visits per month.
3. To continue to prioritize the ability for home members to book classes at their home studio, you may encounter some restrictions on booking a Passport visit from time to time. These restrictions are designed to be few and far between, and generally limited to higher traffic studios and busier class times. If you try to book a Passport visit and these restrictions apply, the app will either indicate that the class is fully booked or available at a 50% discounted drop-in rate. Alternatively, you are welcome to select another class without restrictions and book a Passport visit accordingly. 

To book a Passport visit, please use the F45 Training App. Click the studio name with the location pin icon ("F45 SoCo Lab" in the below image for Step 1) in the top right corner. This should take you to "Linked Studios" where you can select the F45 studio you wish to visit. Follow the same booking process as you would for your home studio!

To upgrade to an Unlimited membership and unlock the benefits of Passport, please contact your studio directly!

Note: F45 Passport is available at the vast majority of studios around the world. There is a small minority of studios that do not run on Mindbody software and are currently excluded from the Passport program.

You’re already putting in the work, crushing your F45 sessions, and chasing those fitness goals. But what if every drop of sweat also earned you additional perks, premium gear, and VIP experiences?

Enter FIT Rewards, our global loyalty program designed to reward you for your consistency, both in the studio and at home. Since launching, over 100,000 members have already joined and we want you in on the action.

Why Join the FIT Rewards Community?

It’s simple: You train, you earn, you redeem. By earning “Loyals” points, you unlock new benefits directly through the F45 Training App.

• Earn Points Your Way: It’s not just about class attendance, you can also earn by completing At-Home workouts, completing F45 Challenges, wearing your LionHeart device to track your performance, and more.

• The Rewards Store: Spend your Loyals points on high-demand brands you already love. We're talking about Garmin, Reebok, Under Armour, GNC, and Eight Sleep.

• Unlock Exclusive Perks and Experiences: Use your Loyals points for F45-exclusive perks like the Passport reward, where you can obtain up to two (2) additional passport visits per month with your points to keep training while you travel, or the “Bring a Friend” pass to bring a friend to experience the magic of F45. It’s the perfect way to share the sweat (and maybe find a new permanent training partner!).

How to Get Started

Joining is easy and takes less than a minute:

1. Open the F45 Training App (make sure it's the latest version!).

2. Tap your profile picture in the top-left corner.

3. Find the FIT Rewards card tap “Get Started” and accept the T&Cs to start tracking your points.

Pro-Tip: Check out your Status Badges in the app! From "5K Loyals" to the elite "1M" club, these badges celebrate your lifetime dedication and can be shared directly to your socials to celebrate your progress.

Ready to get rewarded for your hard work? Head to the F45 Training app and join FIT Rewards today! 

Unlike the old system, these points DO NOT deprecate/reduce over time UNLESS you spend Loyals points via redemption.

All Loyals points are in one of four categories:

• Class Attendance - Earn Loyals points for attending a class (these must be booked via the official F45 Training app not the MBO x F45 Training app) or performing an At-Home workout

• Lionheart - Generating Lionheart reports and wearing your Lionheart Device will earn you Loyals points

• Bonus - Loyals Points earned as part of an Attendance streak bonus

• Missions - Special one-off and/or ongoing opportunities to earn additional Loyals points 

Category: Class Attendance

Loyals Points:

• Class Attendance - 200 Loyals points per checked in class (global)

• At Home Workout - 100 Loyals points per completed At-Home workout (capped at 5 At-Home workouts per week)

Category: Lionheart

Loyals Points:

• Lionheart Report - 50 Loyals points any time a Lionheart report is created in the app 

• Lionheart Device - 20 additional Loyals points per Lionheart report for wearing a Lionheart device

Category: Bonus

Loyals Points:

Each week that you do at least 3 classes (does not include At-Home workouts), you get bonus Loyals points. This starts at 10 bonus Loyals points and increases by 10 each week for 12 weeks before resetting back to the starting 10 bonus Loyals points at week 13 and then increasing by 10 again each week thereafter for the next 12 weeks before resetting again, and so on. 

This is designed to help reward consistent, sustainable training habits while encouraging you to take the time to recover. 

Total earnable bonus Loyals points = 780 Loyals points every 12 week period (note; bonus Loyals points continue to accrue week to week even post the initial 12 week period)

Example below:

Category: Missions

Loyals Points: 

Initial ‘Missions’ Loyals points will be earned in association with The Challenge. Note; HQ will be introducing new ways to earn ‘Missions’ Loyals points throughout the year. [This will be communicated via the F45 Training app].

• Challenge Registration: 500 Loyals points if you complete registration for a Challenge in the F45 Training app

• Challenge Check In: 100 Loyals points if you complete a Challenge Check In

You are able to redeem points by going to Profile > Browse Rewards in the F45 Training app and exploring the FIT Rewards store. Different offers are available and have a range of redemption methods. Please review the offer requirements and terms & conditions in the rewards store. 

FIT Rewards Badges are in-app accolades that you can earn by reaching different cumulative lifetime point thresholds. You receive badges according to the total lifetime points you've accumulated; redeeming rewards from the store does not affect your lifetime total or the previous badges you've earned.

Loyals Points do not expire or decrease unless you spend them in the FIT Rewards Store. 

Note: Once you redeem a reward, such as a discount code, it is important to know that these codes are time-sensitive.

• Expiry timeframe: All discount codes are valid for 7 days from the moment they are redeemed.
• Using your code: Make sure you apply your code at checkout within this 7-day window.
• After expiry: Once the 7 days have passed, the code will no longer work and cannot be reissued.

Currently, there are no limits to the number of points you can earn per week, however individual earning mechanisms may have limits (e.g. At Home workouts are capped at 5 in one week, you can only register for Challenge once etc.)

No, you can only redeem FIT Rewards while your membership is active.

No, you are unable to transfer Loyals Points between accounts. 

If you encounter any issues with FIT Rewards, please reach out to our Support team so we may assist you and connect you with the reward partner if needed.

• Studio name
• F45 App account email
• The reward you redeemed
• A description of the issue
• Any screenshots of error messages or screens that help explain the situation.

Please note refunds or exchanges are at the sole discretion of the reward partner and are subject to their individual terms and conditions.

“Done” Button Greyed Out During FIT Rewards Activation

Some members on Android devices may encounter a greyed-out “Done” button when attempting to activate FIT Rewards in the F45 Training app. This prevents them from completing the activation flow.

Affected devices: Primarily reported on Android (e.g., Samsung Galaxy S22). iOS devices are not currently confirmed as affected.

Workarounds to try first:

• Log out and back in to the F45 Training app
• Uninstall and reinstall the app

If the issue persists after the above steps, please contact your studio and ask them to raise a support ticket.

Note on points backdating: FIT Rewards points are not backdated. Points will begin accumulating from the date your account is successfully activated.

If you encounter any issues with FIT Rewards, please reach out to our Support team so we may assist you and connect you with the reward partner if needed.

• Studio name
• F45 App account email
• The reward you redeemed
• A description of the issue
• Any screenshots of error messages or screens that help explain the situation.

Please note refunds or exchanges are at the sole discretion of the reward partner and are subject to their individual terms and conditions.

If you suspect there are Loyals Points missing on your account follow the steps below:

1. Wait 24 hours - Sometimes it takes some time for our system to catch up. Check again after 24 hours.
2. Check in with your studio - Some activities require you to be Checked in to your classes. Check with your Studio that you are checked into the class. No Check in = No Points. If your Studio doesn't check you in check-in before the end of the week, you will not receive bonus points for your streak.
3. If you're still not seeing your points appear, request further investigation with your studio.

Additional notes around Points

Loyal Points begin accumulating 12 weeks before joining the FIT Rewards program. Any activity prior to that will not be awarded points.

Once you redeem a reward, such as a discount code, it is important to know that these codes are time-sensitive.

• Expiry timeframe: All discount codes are valid for 7 days from the moment they are redeemed.
• Using your code: Make sure you apply your code at checkout within this 7-day window.
• After expiry: Once the 7 days have passed, the code will no longer work and cannot be reissued.

Tip: To avoid missing out, it’s best to use your discount code soon after redeeming it.

No, you can only redeem rewards or earn points while your membership is active.

F45 Terms and Conditions

F45 PEAK500 is a physical performance test that uses 5 exercises to measure strength, endurance and cardiovascular ability within set times.

There are 5 Stations in the F45 PEAK500 performance test:

Station 1:

Exercise: Bike Erg

Target: Reach 100 calories

Guidelines: Bike Erg can be on any damper setting

Station 2:

Exercise: 8 x Dumbbell Devil Press Double and 12 x Dumbbell Forward Lunges (must be completed in order, for 5 rounds)

Target: 100 total reps (5 rounds of both exercises as above)

Guidelines: Females must use 2 x 8 kg weights, males must use 2 x 12.5 kg

Station 3:

Exercise: Ski Erg

Target: Reach 100 calories

Guidelines: Ski Erg can be on any damper setting

Station 4:

Exercise: 20 x 15m Shuttle Sprints and after those are completed, 80 x Barbell Thrusters

Target: Reach 100 total reps (no more than 20 Shuttle Sprints or 80 Barbell Thrusters)

Guidelines: Shuttle Sprints must be completed first. Females must use 15kg weight, males must use 25kg

Station 5:

Exercise: Row Erg

Target: Reach 100 calories

Guidelines: Row Erg can be on any damper setting

You must be on version 4.1.5 or newer of the F45 Training app.

1. Navigate to Track > Assessments > Start an Assessment > F45 PEAK500 (under ‘Featured Assessments’).
2. Choose to compete as an individual or as a pair.
3. If competing as a pair, you must enter your partner’s F45 Training app login email.

Note: 

• You do not need to book as a pair to start/submit a pair assessment; linking assessments can be done at any time.
• If a pair booking invite was already sent, the email field will auto-complete.
• The invited partner will not be able to see or edit the assessment; only the original person who sent the invite can.
• If you link multiple assessments with a partner, the most recently submitted assessment will appear on the leaderboards.

The exercises and targets have been specifically chosen to provide a highly challenging, yet fair way of assessing your physiological performance. It is intentionally designed so that very few members are able to complete any targets, let alone all targets.

As with any official competition, such as the Olympics, HYROX, and other similar events, you must do the specified exercises with the designated weights based on your sex and the event you are taking part in.

The workout consists of 500 total reps/calories—100 at each of the 5 stations. You have 5 minutes per station to reach 100 (calories on ergs, reps on other movements).

Your final score is determined by whether you complete all 5 stations.

If you complete all 5 stations (100 at each): Your score is time-based. Add the clock time remaining when you reach 100 at each station. The higher the time remaining, the better you’ve performed.

If you miss the target at any station, your score is total reps/calories. Add up what you completed across all stations. If you got 100, 78, 91, 70, and 100, your score is 439. A higher total score is better.

Summary:

• Complete all 5 stations = 500 + Remaining time score (higher remaining time is better)
• Miss any station = Point score (higher is better)

There are 5 categories that you can compete in for F45 PEAK500:

Males:

Individual

Pairs

Females:

Individual

Pairs

Mixed:

Pairs

Booking for the F45 PEAK500 event can only occur in the F45 Training app and follows the same approach as booking a standard class. 

1. Select a studio
2. Go to the day F45 PEAK500 is being run
3. Select a time that you want to take part in
4. Indicate that you are booking as an individual. 

In order to book a pair in for F45 PEAK500:

1. One participant will book a slot in the F45 Training app 
2. They will indicate that they are booking for a pair. 
3. Enter the email of the person you are competing with and send the invite. This will reserve a 2nd spot for your partner.
4. The person who was invited to join the pair will then confirm their booking in the F45 Training app by booking in the same time slot at the same studio (indicated by ‘Spot Reserved’)

The Leaderboards that will be available in the studio are:

Studio level Male Individual

Studio level Female Individual

Studio level Male Pairs

Studio level Female Pairs

Studio level Mixed Pairs. 

All other leaderboards will be available in the web portal for F45 PEAK500.

The leaderboards on the web portal will allow you to be able to see rankings at a global, country and studio level for the following:

Males:

• Individual
• Pairs

Females:

• Individual
• Pairs

Mixed:

• Pairs

Yes, you have two ways of controlling how you appear on the leaderboards:

• Anonymous: you will have a randomly generated name that will appear on the public leaderboards
• Fully hidden: you will completely be hidden from the public leaderboards however you will still be able to see your ranking in the F45 Training app. 

This can be controlled in the F45 Training app under Settings.

Yes! You will have the opportunity to bring your own personality to F45 PEAK500. If you’re on the latest version of the F45 Training app you will be able to set a picture and name or anonymize it completely.

Connecting your Apple Health to the F45 Training app allows you to see your Apple Watch workouts as Lionheart reports in the Track > LionHeart area of the app.

Step 1: Enable Apple Health Integration

Before anything else, you need to connect Apple Health to your F45 Training app:

1. Open the F45 Training app on your iPhone.

2. Go to Settings > Lionheart > Add Device

3. Tap the Apple Health Device option

4. Your iPhone will ask for permission to access health data. Allow all permissions to ensure proper syncing.

Step 2: Book Your Class via the F45 Training App

For your workout to be eligible for a Lionheart Report, the class must be booked in advance through the F45 Training app. If the class is not booked this way, your data won’t be recognized by the system.

Step 3: Start the Correct Workout on Your Apple Watch

Start a specific type of workout on your Apple Watch. Accepted workout types include:

• Functional Strength Training – Used on Resistance Days. Think of full-body movements used in sessions like Romans or Panthers.

• Traditional Strength Training – Used in Accessory Lifting Programs such as Benchmark or Lift Club. Focuses on heavier weights and fewer reps.

• Cross Training – Used on Hybrid Days like Joker or Hollywood. Combines cardio, strength, core, and mobility.

• High Intensity Interval Training (HIIT) – Ideal for Cardio-focused days like Athletica or Docklands.

• Other – Used for accessory-style programs like Flow or Mondrian 30 (e.g., mobility or stretching sessions).

Timing and Duration Rules

To ensure your data is counted towards a Lionheart Report, follow these timing and duration guidelines:

• You must start tracking the workout on your Apple Watch no earlier than 5 minutes before the class starts, and no later than 10 minutes after.

• For a 45-minute class, the workout must be tracked for at least 30 minutes.

• For a 60-minute class, the workout must be tracked for at least 45 minutes.

If your workout ends too early or isn’t started within the allowed window, it won’t generate a Lionheart Report.

Step 4: Open your F45 Training app to sync

Once you've logged a workout via your wearable, make sure to open the F45 Training app to trigger the report generation.

You should receive a report within 15 minutes of opening the F45 Training app.

Click here to read more in our Member knowledge base

Track workouts consistently for accurate comparison. We suggest:

1. Functional Strength Training (Resistance Days): Dynamic, multi-muscle exercises mimicking everyday movements (e.g., F45's Romans, Panthers).

2. Traditional Strength Training (Accessory Lifting Programs): Conventional weightlifting for muscle strength and mass, focusing on heavier weights/fewer reps (e.g., F45's Benchmark, Lift Club).

3. Cross Training (Hybrid Days): Varied routines combining cardio, strength, core, and flexibility (e.g., F45's Joker, Hollywood).

4. High Intensity Interval Training (Cardio Days): Short bursts of intense exercise with brief recovery (e.g., F45's Athletica, Docklands).

5. Other: Accessory programs like mobility or stretching (e.g., F45's Flow, Mondrian 30).

1. You must log one of the following workout types via your device connected to Apple Health:

   1. Functional Strength Training (Resistance Days): Dynamic, multi-muscle exercises mimicking everyday movements (e.g., F45's Romans, Panthers).
   2. Traditional Strength Training (Accessory Lifting Programs): Conventional weightlifting for muscle strength and mass, focusing on heavier weights/fewer reps (e.g., F45's Benchmark, Lift Club).
   3. Cross Training (Hybrid Days): Varied routines combining cardio, strength, core, and flexibility (e.g., F45's Joker, Hollywood).
   4. High Intensity Interval Training (Cardio Days): Short bursts of intense exercise with brief recovery (e.g., F45's Athletica, Docklands).
   5. Other: Accessory programs like mobility or stretching (e.g., F45's Flow, Mondrian 30).

2. You need to have booked the class through the F45 Training app in advance. 

3. For a 45 minute class, the workout logged via your wearable must be at least 30 minutes long. For a 60 minutes class, the workout logged must be at least 45 minutes long

4. You can start tracking via your wearable up to 5 minutes before the scheduled start time of the class but no later than 10 minutes after.

Once you've logged a workout via your wearable, make sure to open the F45 Training app to trigger the report generation.

You should receive a report within 15 minutes of opening the F45 Training app.

If you use the Apple Health Integration for your Lionheart reports you will not see real time HR data on the in-studio screens however after your workout your scores will appear on all relevant Performance Tracker screens.

Currently we officially support Apple Watch workouts that are available via your device’s Apple Health. Although other wearables may work and generate a Lionheart report via the Apple Health Integration, we do not actively support these at this time and as such may contain errors.

If you wear both a Lionheart device and an Apple Watch during a F45 Training workout, only your Lionheart device results will appear in reports and on in-studio TVs.

Currently we do not support dynamic or editable HR Zones in the F45 Training app however we are investigating ways of syncing with Apple Health and allowing members to change this via the F45 Training app.

All Lionheart reports will have an icon on the top right-hand corner that indicates if a report was generated from a Lionheart device or an Apple Health device. 

For launch, our systems will not support any type of historical data import. 

No. Any class stops will not be relayed back to the Apple Watch so the Lionheart point calculation may differ very slightly from those wearing Lionheart monitors.

Key Checks Before Troubleshooting Further

Before working through the steps below, check these two things first — they are the most commonly missed causes of missing reports:

1. Make sure your Apple Watch is connected to your phone during the workout. If your phone is in a locker, bag, or car during class, the Watch may not be able to sync the workout data to the F45 Training app in time.
2. Open the F45 Training app on your phone straight after your workout. This is what triggers the report to generate. If you don't open the app shortly after finishing, the report may not appear.

The Apple Health integration verifies that your tracked workout aligns closely with the scheduled class time you booked into. If the workout is started or stopped outside of this expected timing window, the report may not sync.

The most common causes are:

1. Starting or stopping the Apple Watch workout too early or too late: If your tracked workout does not closely match the scheduled start and end time of the class, the sync can fail.
2. Ending the workout after cooldowns: If your studio includes cooldowns at the end of class and you stop your Apple Watch workout after the cooldown finishes, your workout may appear too long and fall outside the expected duration.
3. Class starting later than scheduled: Some studios begin class a few minutes late. However, the Apple Health integration always uses the official scheduled class time, not the actual in-studio start time. This can push the tracked workout outside the required window if members follow the trainer’s timing instead of the scheduled time.

How to Ensure Your Apple Health Workout Syncs Correctly

Until we release updates that relax these timing restrictions, please follow these guidelines:

1. Start your Apple Watch workout as close as possible to the scheduled class start time: Review our timing rules here: Getting Started with Apple Health in the F45 Training App
2. End your workout near the scheduled class end time
   1. Do not time it based on when the class physically finishes if it began late
   2. Use the scheduled duration (e.g., 45 or 60 minutes)
3. If your studio includes cooldowns, end the workout before cooldowns finish: Ending the workout after cooldowns may push your total time beyond the class duration, causing the sync to fail.
4. Try to avoid starting or stopping the workout early by mistake: Small timing shifts can cause validation issues.

What We’re Improving

Our development team is currently:

• Reviewing and relaxing the timing restrictions to make the experience more forgiving
• Improving user feedback so the app can indicate whether the workout was tracked correctly

We appreciate your patience while these improvements are being built.

You can view your class counts from the Profile area of the F45 Training app. Depending on your attendance history, the app may show a selected studio class count and a Global class count. The Global class count reflects your total attendance across all F45 Mindbody studios. There are a few reasons the Global row may not appear:

• Your studio count and global count are the same — the app hides the duplicate row.
• Your currently selected studio uses Glofox as its booking provider — Glofox attendance is not yet included in the global count.
• You have only ever attended one studio — in this case the counts will match and only the studio row is shown.

If you notice you're bookings are not appearing in the My Bookings tab, it may be because they have not synced yet.

If you have booked a class through other booking apps, it may take time for the booking to appear in the app. The booking is still booked; however, it may not show right away. We expect bookings to sync and appear in the F45 Training app within 24 hours. 

We recommend continuing to book from the F45 Training app directly, your bookings will appear as expected in the app.

If, after 24 hours, your booking does not show, please reach out to your Studio, which; can raise a ticket with us.

If you have trouble booking a class or are receiving an error saying that you don’t have an active membership, try the steps below.

Check 1: Check you've selected the correct Studio

1. Tap TRAIN > Book tab.

2. Your currently selected studio will be displayed in the top right corner. If this is incorrect tap to change it.

3. A Studio list will appear; these studios are those that you’ve attended or browsed in the past. Tap the studio you wish to book with to set it as your current studio.

4. Try to book your class again.

Check 2: Check your App email matches your Mindbody Email

In the F45 App,

1. Tap your Profile picture > Settings > update Details > Contact details
2. Check your email address is the same email address connect to your Studio's Mindbody account. 

If the email is different, contact your studio asking which email they have on file. They may need to merge your accounts if they have multiple email addresses on file.

Check 3: Contact your Studio

If you still have issues, contact your studio to confirm your membership type and activation dates. Find your studio contact details here: https://f45training.com/find-a-studio/

To change, add or remove your calendar that is used for the Add to Calendar feature in the F45 Training app, follow the steps below.

Step 1 - Add your calendar to your Mobile device

Ensure the calendar you wish to use is added to your phone's system. Here are instructions on how to set up a calendar on Apple and Android.

• Apple iOS - Set up multiple calendars on iPhone
• Android OS - Add or remove an account on Android

Step 2 - Update the F45 Training app settings.

1. Tap your Profile Icon
2. Tap Update details
3. Tap Add to calendar. If you haven't already given the app permissions, it may ask you to check permissions first.
4. Here you can change the Calendar that gets used when you tap the Add to Calendar button after booking a class. 

Tips

• If you do not see your calendar, ensure it's added to your device as in Step 1, and the calendar is synced. 
• If you do not see any calendars in this area, it may be due to a lack of app permissions. Try to delete and reinstall the app and try again.

If you have a class pack-style membership, you can view the number of remaining classes in the F45 Training app. The remaining classes are displayed before and after booking a class.

Currently, the app cannot display remaining classes for Limited memberships. These memberships function differently than class pack-style packages. We are working to release this feature in future updates.

You can also view your remaining classes in the Profile > Membership area.

To update your email address, we kindly invite you to fill out the form linked below. Simply follow the prompts provided to guide you through the process:

Member Guided form

We'll let you know once the change has been completed.

Each F45 Studio will have a booking provider (Mindbody/Glofox), please note that you may also need to contact your studio about changing your Booking provider Account email as well. 

Ensure that you are logging into the F45 Training app with the same email address you are registered with for your studio; your login details, including the email and password, may or may not be the same as your Mindbody login.

Most of the time a password reset can fix up any account issues you’re having. Try resetting your password by clicking the link below.

F45 App Password Reset Link

If you're still having issues logging in, please submit the form below.

Member Guided form

Bring a Friend is a feature in the F45 Training app that allows you to use your FIT Rewards Loyals Points to get a code for a free drop in class that you can share with a friend. 

When booking a class, you'll see the 'Bring a Friend' button on the booking confirmation popup that appears when you've booked a class. If you have enough Loyals Points, you can use them to get a code to share with a friend. 

You can also generate a new Bring a Friend code without booking a class in the F45 Training app under Profile > Settings > Bring a Friend

Your friend will need to meet the eligibility requirements to redeem the code at your studio.

Any unused Bring a Friend codes can be found in your Profile > Settings > Bring a Friend.

All class bookings are subject to the studio guidelines on cancellations and no-shows. If you change/cancel the booking outside of cancellation windows, you will still have a drop in available to use for that studio for another class

Your friend will need to:

• Download and register in the F45 Training app, 
• Choose your class at your studio
• Select 'Drop In' 
• In the booking flow, enter the Bring a Friend discount code.
• Complete the booking

Your friend will also need to meet the eligibility requirements to use the code.

You can have up to 3 unused codes to share with friends, you must use one or more of these before being able to redeem more Bring a Friend codes using Loyals Points. 

Bring a Friend codes do not expire.

Bring a Friend codes are one-time use only.

If you are having trouble using a Bring a Friend code, here are some common reasons and what to check:

1. Booking a Premium Class (e.g. HYROX)

Bring a Friend codes do not apply to premium programming classes such as HYROX or other specialty sessions. If a member attempts to use the code for one of these classes, it will not be accepted.

2. Code Has Already Been Used

Bring a Friend codes are one-time use only.

If the app displays an error message, it may mean the code has already been redeemed and cannot be used again.

3. No Option to Enter a Promo Code

If there is no field available to enter a promo code at checkout, this is usually due to a studio setting in the backend. Please contact the studio directly so they can review and update their settings if needed.

4. Friend is Not Eligible at This Studio

The Friend may not meet the eligibility requirements for this studio. Check the eligibility article for full details.

Still Having Issues?

If the problem continues, please provide the studio with:

• The Bring a Friend code being used

• The email address of the person attempting to redeem it

• The date and time of the class they were trying to book

This information will help the studio investigate further with HQ.

There is no lifetime limit on how many times a Friend can use a Bring a Friend code at the same studio.

A Friend simply needs to meet the eligibility requirements each time — they must not have visited that studio in the last 3 months.

A 'Friend' is not eligible to use a Bring a Friend code at a studio if they have visited that studio in the last 3 months. This includes if they have:

• Completed a trial
• Held a membership
• Bought any class pack (time-based or visit-based)
• Attended via ClassPass

Once 3 months have passed since their last visit at that studio, they will be eligible to use a Bring a Friend code there again.

No, Bring a Friend codes can no longer be used on Premium Programming (e.g., Hyrox).

Class counts is a feature for the F45 Training app, designed to show you how many classes you’ve attended at your current studio.

You can find this in the PROFILE section of the F45 Training app. Tap your Profile picture to view your Class counts card.

By attending classes at your studio, you’ll earn new attendance badges with new goals to reach, whether it’s your 1st Workout badge or your Club 1000 badge. 

We’ve worked hard to deliver functionality that not only provides you with clear insight into your visits but is more accurate than any other app that has displayed this information.

You can click the ‘detailed breakdown’ button on the class count page to see your total bookings and the values deducted to reach the true class count. 

The F45 Training app may show a class count for your selected studio and, where available, a Global class count. Your selected studio class count reflects classes linked to the studio currently selected in the app. Your Global class count reflects your broader class count across studios where applicable.  If both numbers are the same, the app may only show the selected studio count and hide the Global row so the same number is not repeated.

Note: 

• Class counts are currently only supported for Mindbody studios. Studios using Glofox are not yet supported for class counts.
• The Global class count row will not appear if your studio count and global count are the same number — this avoids showing a duplicate figure.
• The Global class count row will not appear if your currently selected studio uses Glofox as its booking provider, as Glofox attendance data is not yet included in the global count.
• Classes attended at studios that have since closed are not included in either your studio or global class count.

The class count includes only classes that you have been checked in for. If your studio did not check you in for a class, it will not reflect in the class count section of the app. 

We also only support Mindbody studios and classes at this time, but we are in active development to support Glofox in the near future.

View the below exclusions for Studio class counts:

• Class counts do not include booked classes you have not yet attended

• Class counts do not include classes you have attended but were not checked in for

• Class counts do not include No-Shows

• Class counts do not include Cancellations

• Class counts do not include Scans

• Class counts do not include Recovery services bookings

• Class counts do not include FLEX bookings

• Class counts do not include Classes done at a studio that uses Glofox

• Class counts do not include Classes done at studios that were closed.

As an example:

Member Bruno has:

5 classes booked in for next week

45 classes he was checked in for at a Mindbody Studio

10 classes he wasn’t checked in for

10 classes that he didn’t attend

10 classes he canceled

10 scans

10 classes at a Glofox studio

The raw total is 100 classes

The true class count of eligible classes is 45 - this is what he will see in the F45 Training app

You may notice a difference in class counts when you compare the F45 Training app to the Mindbody apps (Mindbody x F45 App and Mindbody: Fitness, Salon & Spa). 

These Mindbody apps added counts for cases that we don’t consider a legitimate class. We want to ensure the Class count metric accurately represents actual classes our members have attended. 

Below is a list of cases that are included in Mindbody-developed apps. Click here to view the list of what our F45 Training app considers a class.

The Mindbody x F45 Training app INCLUDES:

• Classes you have been checked-in for

• No shows

• Scans

• Only Mindbody classes

The Mindbody: Fitness, Salon & Spa app INCLUDES:

• Classes you have been checked-in for

• No shows

• Scans

• Attendance using the same login details at studios/services that are not F45 but use Mindbody as their billing system

As an example:

Member Bruno has:

5 classes booked in for next week

45 classes he was checked in for at a Mindbody Studio

10 classes he wasn’t checked in for

10 classes that he didn’t attend

10 classes he canceled

10 scans

10 classes at a Glofox studio

The raw total is 100 classes 

The class count of eligible classes in the Mindbody x F45 app is 65 

We currently only support Mindbody attendance at this time.

If you go to a Glofox studio, you will not see the Attendance tab in the Track section of the F45 Training app. 

If you go to a Mindbody studio that used to use Glofox, or you are a member who has done classes at both types of studios, you will see the Attendance tab, however none of the visits for Glofox studios will be counted. 

Currently, we do not support manual adjustments of the class counts by studios

After you have checked in to your class, the latest class data will be updated and reflected in the Attendance tab within 24 hours.

What is F45 Trials?

Whether you’re an F45 novice, or 20 years into your fitness journey, this is your opportunity to train your heart out and push yourself forward. Seven days. Seven brand new performance-based workouts. Each designed for you to put your fitness skills to the test and show us what you’ve got. Over the course of two weeks, you’ll get the chance to complete seven workouts (or “Stages”) with paired self-reported, performance tracking via Assessments in the F45 Training App. Additionally, In Studio Leaderboards will highlight the Top 10 performing members at your studio as well as global leaderboard showcasing studios with the highest average. Completing any of the F45 Trials Stages is an accomplishment and setting your personal fitness baseline, or comparing your previous results, is more important than comparison to others!

What do I need to do?

1 Week Before Trials

• Have the latest version of the F45 Training app and have completed the Leaderboard onboarding popup to show up on the Studio Leaderboards.
• Explore the assessments in the app!

During each day of Trials

• Complete AND submit each assessment during the submission windows for each Stage. For example, if Stage 1 is on Monday you must complete and submit the Stage 1 Assessment before midnight on Wednesday for your score to be recorded!
• Celebrate and share your Assessment results card via share cards in the F45 training app and tag your studio!

General

• Think of the LionHeart, Attendance and F45 Trials Assessment leaderboards as different activities you can participate in! You DON’T require a LionHeart to participate in the Assessment or Attendance Leaderboards for example.
• Assessments will take up to 24 hours to appear on all leaderboards and the ranks and gradings will begin updating as scores come in from across the globe with final ranks at the end of the submission window for each Stage
• Note if your studio uses Glofox as a billing provider they will not have an Attendance Leaderboard but will still have LionHeart and Assessments!

What are the submission windows for each stage?

What’s new or changed since the last F45 Trials?

F45 Training app

• New Assessment Explores – help provide clarity and educate how specific assessments work.
• New Event Tab that puts everything you need to know and understand about Trials in one place
• New In-App Leaderboards - these will show your studio’s assessment scores and their Lionheart leaderboards
• New groupings for Assessments in Track; we’ve reorganised how assessments are stored for previous assessments as well as a new ‘Start an Assessment’ button as a quick-start function 
• Global ranking - you’ll now see in your assessment results how you ranked across the entire member network!
• Global Assessments Leaderboard
• Ranking will only be shown to the Top 30% of studios otherwise the Top 10 Globally will be shown.
• On the Global Leaderboard we ONLY include assessments that use the standardized picker.

Global Assessments Leaderboard

• The global assessments board now uses sum rather than average to make the information more meaningful.
• Ranking will only be shown to the Top 30% of studios otherwise the Top 10 Globally will be shown.
• On the Global Leaderboard we ONLY include assessments that use the standardized picker.

Studio Leaderboards

• Introducing Leaderboard Flair!
  • Challenge Flair shown for all Challengers who registered timely in the F45 Training app.
  • LionHeart Flair shown for anyone who wore LionHeart for that week.
• We include ALL completed assessments when either the custom or standardized picker is used

F45 Trials assessments in the F45 Training App

The Member Assessment Leaderboard is the primary focus for F45 Trials and rewards you based on your fitness performance. The Member Assessments Leaderboard is self-reported data and as such should NOT be relied upon as a concrete assessment of your fitness level. It is intended to be a fun way to engage our global community and provide insights for members to compare (similar to Benchmark and Playoffs). It is not intended to be an exact science.

Similar to Wahlberg Week, each day you will be able to complete a companion assessment tailored to each F45 Trials stage. You can explore these as week ahead of F45 Trials week in the Track > Assessments section. During F45 Trials week if you submit a completed assessment during the assessment window (you will see a ‘Submitted’ status in the assessment and the date of submission) your assessment score will be recorded for your studio and, if you’re in the Top 10 for that day, displayed on the Assessments Leaderboard in your studio!

For example, take Riley who attended the Stage 1 Class in-studio on Monday. After class on the way to work and on the same day (timely) Riley accurately recorded each of their exercise results in the F45 Training mobile app for the F45 Trials Stage 1 – Female assessment (100% completion!) and pressed the submit button. The next day when coming into the studio, assuming they scored in the Top 10, Riley will see themselves on the Female leaderboard.

Now take Susan who attended the Stage 1 Class in-studio on Monday as well. After class, Susan started recording their results on the way to work but forgot to submit her assessment within the submission window. The next day when coming into the studio, Susan will not see themselves on any leaderboard.

How does the assessment scoring generally work for F45 Trials?

As part of Trials Week, members will be able to track their results each day in the F45 Training App under Track > Assessments. Scoring is all handled in the F45 Training app via the Assessments feature.

The scoring itself is based on assumed weights and/or reps being used or assumed distance traveled for each scored exercise, with each exercises’ scoring being potentially weighted differently within an assessment. Adjusting the inputs will vary your score according to the inputs entered. Scoring for each day has been tailored in such a way that performance, speed and strength are weighted for the assessments objective however it does NOT take into account the individual’s performance level.

What is a “good” score?

Scoring doesn’t take into account your fitness level (New Trial-er, 100+ Classes, Age, etc) however we broadly expect the majority of members to average between 250 to 500 points and will be analyzing all the data post-Trials week to help inform and guide future workouts and assessments to keep them balanced, challenging and engaging. Completing any of the F45 Trials Stages is an accomplishment and setting your personal assessment score is more important than defining a “good” score!

What if I can’t complete a particular exercise?

That’s ok! If you can’t complete a particular exercise for any reason you can now flag the exercise as ‘Did Not Attempt’ and your score will still count!

F45 Trials Leaderboards in the Studio

In addition to the F45 Trials Assessments leaderboards there are also Attendance and LionHeart leaderboards shown on TVs in your studio.

Can I customize my Leaderboard display name and picture?

Yes! You will have the opportunity to bring your own personality to F45 Trials. If you’re on the latest version of the F45 Training app you will be able to set a picture and name or anonymize it completely.

What are the icons at the end of my name?

This is flair.

• Challenge Flair shown for all Challengers who registered timely in the F45 Training app.
• LionHeart Flair is shown for anyone who wore their LionHeart for that week.

What if I’m not on the Top 10 Studio Leaderboard?

That’s ok! The F45 Training app now supports graded assessments. If your assessment result score puts you in the Top 30% of all submitted assessments after the scheduled assessment date (approximately 24-36 hours later!) we will provide you with a %. If you’re outside of the Top 30% you will not see this.

What results are shown on the Member Assessments Leaderboard?

The Leaderboard will populate based on specific F45 Trials assessments that you complete that are 100% complete and submitted timely (within the submission window). There will be a male and female version of the leaderboard. Ensure both your selected gender in your F45 Training app profile matches the assessment you complete (e.g. Male Gender and Male Assessment). You will then appear on the relevant leaderboard the following day.

How will the Global Studio Assessment Leaderboard work?

We also have Global Studio Assessment Leaderboard during Trials Week that will showcase the top studios globally based on the studio’s members’ daily and weekly sum scores (e.g. all Stages). Rankings are only shown to studios who are in the Top 30% of studios globally otherwise the Top 10 Globally will be shown.

How will the LionHeart Leaderboard work?

The LionHeart Leaderboard rewards working out in the Studio wearing your LionHeart band. Over the course of the week each LionHeart member’s points are totalled and the Top 10 highest scoring LionHeart users will be showcased.

How do you earn points?

The same way points are earned currently for LionHeart. There is no change to the LionHeart scoring system.

How will the Attendance Leaderboard work?

The Workout Leaderboard rewards working out in the Studio or performing an at-home workout via the F45 Training app. It rewards consistent weekly training habits whilst giving bonus points for in-studio group workouts.

Note that if your studio uses GloFox the Attendance Leaderboard will not be shown as we don’t have an integration yet.

How do you earn workout points?

There are three ways to earn points:

Workout Points

Every day you work out in the studio or at-home via the F45 Training app you are awarded 10 workout points. The maximum workout points you can achieve each day is 10 (or 70 for the week). You currently do not receive extra points for working out more than once per day.

Streak Points

For each 3-day consecutive workout streak in a week, you’re awarded 10 points; with an extra 10 points awarded for working out every day of the week. The maximum workout streak points you can achieve in a week is 30.

• 7-Day = 30 points
• 2 x 3-Day = 20 points (either split or back to back is fine)
• 3-Day = 10 points

In-Studio Bonus

For in-studio visits only, on certain days of the week, members will receive bonus points – this is on days where motivation is tougher as well as the more challenging workouts. The maximum in-studio workout points you can achieve in a week is 30. These points do not apply to at-home workouts.

• Monday = 10 points
• Wednesday = 5 points
• Saturday = 5 points
• Sunday = 10 points

What was the issue?

An issue with F45 Trials scoring has been identified with an impact between July 7th @ 12:30 AM CST until July 8th @ 11:00 AM CST resulting in scores being double the intended max score. 

What is the solution?

Trials assessment scores will soon be adjusted to normalize them across the network with the target score of 1000 points after adjustment. The scoring adjustment will be applied within 24 hours, after which you see the updated scores reflected within the F45 Training app.

What do I need to do?

Close and re-open the app if you are seeing any scoring issues after the adjustment is rolled out. 

We will continue monitoring scores across the network to ensure the solution is stable and that scoring is accurate. 

We are excited to announce the integration between the F45 Lionheart and Strava! With seamless integration of the F45 Lionheart starting during Strava Week, participants will be able to monitor their performance in real-time, sharing their workouts with both the F45 community and Strava's vast network of users worldwide. Once you join Strava you will be able to directly connect your Lionheart device to your account via the F45 Training app. Once this has been completed and you wears your Lionheart device during a workout, your Lionheart report will be automatically recorded and uploaded to your Strava feed. 

Moreover, by joining the official F45 Club on Strava, members unlock a new dimension of competition and camaraderie, with daily prizes being offered during our upcoming Strava Week and the opportunity to compete against fellow F45’ers across the globe. This partnership not only amplifies individual fitness journeys but also fosters a sense of unity and motivation within the global fitness community. Not to mention, all 13 of our official F45 Athletes are currently active on Strava and are excited to start interacting with the global F45 community!

Strava is the largest sports community in the world - over 120 million athletes in 195 countries use Strava to set goals, track progress, connect and compete.

As the leading platform for movement, users can record over 30 types of activities including HIIT and weight training.

To get started on Strava, simply download the app on your smartphone and create a free account. From here you will be able to join various Clubs, Challenges and follow other Strava users - including our 13 official F45 Athletes. Click here to find our F45 Training Club.

The Strava app links directly to wearable devices such as WHOOP, Apple Watch, Garmin and now Lionheart!

If you link one of these devices to your Strava account and wear it during your F45 workout - your workout report will automatically be uploaded to your Strava feed and shared with your followers.

You can find information on linking third party devices here.

1. Open the F45 Training app and access your profile by clicking the icon on the top left corner of the app.

2. Once you are in your profile, click the gear icon in the top right corner.

3. Find “Partner Integrations” under settings.

4. Link your account to Strava. Once you click “Link” you will be taken to the Strava website where you will need to enter your Strava login credentials. Once complete your accounts should be linked! 

If you wear a Lionheart during your workout, the F45 Training app will automatically post a detailed summary of your workout to Strava, including heart rate data, the type of class attended and more. 

If you don’t wear a Lionheart during your class, the app will still post to Strava to track the type of workout you did and the duration of the workout. 

• It may take an hour or more for your workout report to post to Strava. 

• If you do not wear a Lionheart to record your workout, you will need to be sure you are checked into class or your report will not populate. 

• To control your sharing settings within Strava, please visit their support page here

• If you have trouble linking your accounts please revisit the steps below: 

April 2025 Update: Strava is now fully operational. 

To link to Strava, please download the latest version of the F45 Training App and go to Profile > settings (click on the gear icon) > Integrations > Link Strava. You can unlink the Strava integration any time.

The Strava integration is powered through LionHeart - which means that you must wear your LionHeart chest strap or armband and see yourself on the studio Lionheart TV for the integration to work properly.

If you run into any issues with Strava, try to unlink and then re-link.

Building on the success of F45’s existing partnership with Dr. B that helps qualified individuals save up to 40% on their F45 membership fees by accessing their HSA/FSA, F45 and Dr. B have launched a new innovative prescription weight loss program.

Introducing Shed It—a holistic weight loss program that combines the power of prescription GIP/GLP-1 medications with the proven fitness and nutrition tools of F45 delivered through the F45 Training mobile app. If you are currently using GLP-1s, know someone who is, or simply interested in learning more about prescription weight loss, please read on to learn more!

What Is Shed It?

Shed It is holistic prescription weight loss program designed for current and prospective GLP-1 users who are interested in incorporating an effective fitness and nutrition regimen into their weight loss journey. This program integrates medical weight loss treatment with the support of F45's comprehensive virtual at-home workouts and nutrition tools, helping to build lasting habits for long-term success.

Participants receive:

• Prescription weight loss medication (GIP/GLP-1 treatments)

• Access to the F45 Training app for at-home workouts and curated nutrition plans

• Support and science-backed tools and tips from Dr. B

• Progress tracking to stay motivated and on track

• Exclusive promotions to upgrade the F45 Training app experience to an in-studio membership

What Sets Shed It Apart From Other GLP-1 Programs?

Most GLP-1 programs provide prescription weight loss medication without delivering enough focus around the importance of resistance training and nutrition to prioritize muscle maintenance. Shed It is different.

At F45, we believe that weight loss is more than just shedding pounds—it’s about building healthy habits, maintaining muscle mass, and fueling our bodies with the right nutrition. That’s why we partnered with Dr. B to create an entirely new holistic weight loss program. In addition to getting GIP/GLP-1 medication from trusted pharmacies, participants also receive from F45 the exercise and nutrition support they need to achieve sustainable, long-term results.

Here’s why this partnership makes all the difference:

• Exercise and Muscle Maintenance: While GIP/GLP-1 medications help control appetite and promote weight loss, they can also lead to muscle loss if not paired with an effective resistance training program. That’s where F45 comes in. Our at-home functional training workouts are specifically designed to preserve and build muscle while losing weight, ensuring optimal improvements in body composition.

• Nutrition: Effective weight loss isn’t just about medication—above all, it’s about healthy nutrition. When taking GLP-1, sufficient protein consumption is key. F45’s nutrition plans give easy-to-follow guidance to fuel the body for optimal performance and weight loss.

• Community and Accountability: Weight loss journeys can be challenging, but with F45’s supportive community, it doesn’t have to get done alone. By combining medical oversight from Dr. B with the energy and motivation of our F45 community, Shed It participants can stay on track and achieve their goals with confidence.

Shed It delivers the best of both worlds: cutting-edge medical weight loss treatment and the strength-building, supportive environment of F45 to ensure lasting results.

Who Qualifies?

Shed It is intended for current and prospective GLP-1 users who are 18 to 80 years old with a Body Mass Index (BMI) of 27 or higher.

To learn more about Shed It or to complete a quick online medical consultation with Dr. B, simply click the link below: 

LEARN MORE AND START A CONSULTATION

HSA/FSA Eligible!

Did you know? Shed It–and potentially F45 membership–is eligible for reimbursement using HSA/FSA funds! If approved for Shed It, Dr. B will provide a Letter of Medical Necessity that can be used to unlock pre-tax HSA/FSA dollars to cover the costs of F45 membership.

For men undergoing Testosterone Replacement Therapy (TRT), nutrition remains a foundational pillar in optimizing outcomes, supporting overall health, and minimizing potential risks. While TRT can improve symptoms of hypogonadism and restore serum testosterone levels, dietary and lifestyle habits influence how the body responds to therapy, particularly in terms of metabolism, body composition, and hormonal conversion. Below, you’ll find evidence-based nutrition guidance for individuals on TRT, focusing on nutrient adequacy, body fat regulation, gut and liver health, and lifestyle synergy to complement medical treatment.

• Prioritize whole foods—adequate lean protein (1.6–2.2 g/kg/day as appropriate), plant and healthy fat sources (olive oil, fatty fish, avocado, nuts), and complex carbohydrates.
  
  

• Optimize micronutrient intake, especially via dietary sources of zinc (Beef, Pumpkin seeds, Chickpeas, Eggs), magnesium (Spinach, Black Beans, Quinoa), vitamin D (Salmon, Egg Yolks), selenium (Tuna, Whole Grains), and antioxidant-rich produce (Blueberries, Tomato, Carrots, Kale) . These support metabolism, oxidative resilience, and downstream hormone physiology.
  
  

• Minimize ultra-processed foods, added sugars, and excessive alcohol, which can impair insulin sensitivity and promote inflammation, potentially blunting TRT efficacy.
  
  

• Maintain or achieve healthy body composition—TRT may increase appetite and lean mass; keeping body fat in check reduces aromatization risk and improves overall hormonal milieu. Aromatization is a fundamental biochemical process in the body where androgens, or "male" sex hormones (like testosterone), are converted into estrogens, or "female" sex hormones (like estradiol).
  
  

• Support gut and metabolic health through fiber‑rich and live microbe–containing foods (e.g. yogurt, kefir, fermented vegetables, legumes) in line with emerging observational data correlating higher live microbe intake with lower testosterone deficiency risk

Why the Mediterranean Diet Is Ideal for Patients on TRT

The Mediterranean diet is one of the most recommended dietary patterns for patients on Testosterone Replacement Therapy (TRT) due to its strong evidence base for supporting cardiovascular health, metabolic function, body composition, and inflammation reduction — all of which are important when undergoing TRT.

• Cardiometabolic Protection
  TRT may slightly increase the risk of cardiovascular events in certain populations. The Mediterranean diet—rich in omega-3s, antioxidants, and monounsaturated fats—has consistently been shown to reduce blood pressure, improve lipid profiles, and support endothelial function.
  
  

• Body Composition & Weight Management
  TRT can promote lean mass gain and fat loss, but results are enhanced when combined with a diet that promotes satiety and blood sugar stability—like the Mediterranean diet, which emphasizes whole foods, healthy fats, and fiber.
  
  

• Hormonal & Inflammatory Support
  Chronic inflammation and oxidative stress can impair hormone function and increase aromatization (conversion of testosterone to estrogen). The Mediterranean diet is naturally anti-inflammatory due to its high content of polyphenols, healthy fats, and fiber.
  
  

• Gut & Liver Health
  The Mediterranean diet encourages fermented foods, legumes, and diverse plant intake, which support gut microbiome diversity and liver detoxification pathways—important for hormone metabolism and clearance.
  
  

• Sustainable & Evidence-Based
  Unlike fad diets, the Mediterranean diet is well-tolerated, culturally flexible, and clinically validated in large populations, making it a sustainable long-term option for men on TRT.

Clinical Considerations

• Personalization matters: Lab values (e.g. vitamin D, zinc, magnesium), comorbid conditions (e.g. renal function), and baseline body composition should guide nutritional and supplement decisions.
  
  

• Herbal/adjuvant supplementation requires caution: Avoid megadoses of vitamins or minerals; many T‑booster products lack standardized composition or evidence of efficacy.
  
  

• TRT carries risks: Though effective for hypogonadism, TRT may carry cardiovascular and other risks; shared decision‑making and periodic monitoring are essential.

Final Thoughts

While Testosterone Replacement Therapy can be effective in restoring hormone levels and improving symptoms of hypogonadism, it does not operate in isolation. Nutrition and lifestyle choices remain essential to maximizing the benefits of therapy, supporting metabolic and cardiovascular health, and mitigating potential side effects. Emphasizing nutrient-dense, anti-inflammatory foods, particularly those rich in protein, healthy fats, and certain vitamins and minerals, can enhance body composition and complement the hormonal effects of TRT. By integrating these nutrition recommendations into daily practice, patients can better support their overall well-being and long-term outcomes while on testosterone therapy. 

Always consult your medical provider before making any diet, supplement, or lifestyle changes. 

To complement a well-rounded approach to TRT, which includes nutrition and lifestyle strategies, such as exercise, patients in the Optimize It program have access to exclusive F45 Training membership offers. This means any program patient can get 15% off a 3-month unlimited in-studio membership or 20% off a 6-month unlimited in-studio membership.

Works Cited (MLA Format)

1. Whittaker, Rupert E., and Joseph M. Wu. “Low-Fat Diets and Testosterone in Men: Systematic Review and Meta-Analysis of Intervention Studies.” The Journal of Steroid Biochemistry and Molecular Biology, vol. 210, 2021, p. 105878. PubMed.
   
   

2. Fantus, Richard J., et al. “The Association Between Popular Diets and Serum Testosterone Among Men in the United States.” The Journal of Urology, vol. 203, no. 2, 2020, pp. 398–404. PubMed.
   
   

3. McSwiney, Fionn T., et al. “Effect of Very High Protein Diets on Testosterone: A Systematic Review and Meta-Analysis.” Nutrition & Health, 2022. PubMed.
   
   

4. Al Wattar, Bassel H., et al. “Impact of Low-Carbohydrate Diet on Serum Testosterone in Obese Men with Metabolic Syndrome: A Randomized Clinical Trial.” BMC Endocrine Disorders, vol. 23, no. 1, 2023, p. 50. BMC.
   
   

5. Martens, Emilie A., et al. “Effects of Calorie Restriction on Endocrine Function in Healthy Normal-Weight Individuals.” Nutrients, vol. 13, no. 10, 2021, p. 3470. PubMed.
   
   

6. Giagulli, Vito A., et al. “Hypocaloric Diet and Testosterone Therapy Synergistically Improve Body Composition in Obese Hypogonadal Men.” International Journal of Obesity, 2024. Nature.
   
   

7. Gao, Xin, et al. “Higher Dietary Live Microbe Intake Is Associated with Lower Risk of Testosterone Deficiency: NHANES 2013–2016 Analysis.” Scientific Reports, vol. 15, 2025. Nature.
   
   

8. Lopresti, Adrian L., and Stephen J. Smith. “Herbal Medicine for Low Testosterone: A Systematic Review and Meta-Analysis.” Phytotherapy Research, vol. 35, no. 1, 2021, pp. 174–186. PubMed.
   
   

9. Clemesha, Christopher G., et al. “Evaluation of Testosterone Boosting Supplements Found on the Internet.” The Journal of Sexual Medicine, vol. 17, no. 1, 2020, pp. 97–104. PMC.
   
   

10. Hayes, Lawrence D., and Bradley T. Elliott. “Short-Term Exercise and Hormonal Changes: A Review.” Sports Medicine, vol. 49, no. 5, 2019, pp. 673–685. PubMed.
    
    

11. Leproult, Rachel, and Eve Van Cauter. “Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men.” JAMA, vol. 305, no. 21, 2011, pp. 2173–2174. PubMed.

Important Disclaimer: The information within this TRT training guide is provided for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment from a qualified healthcare provider. Participants should consult their healthcare provider before initiating any new medical treatment or modifying existing ones.

Understanding TRT (Testosterone Replacement Therapy)

Testosterone Replacement Therapy, or TRT, is a medical treatment designed to restore healthy testosterone levels in individuals diagnosed with low testosterone, also known as hypogonadism. Testosterone is a vital hormone primarily produced in the testes (in men), with smaller amounts originating in the ovaries (in women) and the adrenal glands (in both sexes). Safe and effective TRT requires continuous medical oversight, regular laboratory monitoring, and responsible lifestyle choices.

Training While on TRT

Patients undergoing TRT will quickly experience numerous physiological effects from increased testosterone levels. It is crucial to be aware of several important factors when engaging in physical exercise during TRT.

• Enhanced Performance Potential: TRT patients often report reduced muscle soreness and quicker recovery times between workouts, enabling them to train harder and/or more frequently. Individuals who consistently incorporate resistance training into their routine can expect more accessible lean muscle gains and an overall increase in muscle mass. During workouts, patients typically experience elevated energy levels, increased intensity, and a greater sense of motivation to maximize each training session.

• Training Smart: Avoiding Overtraining: It is common for TRT patients to observe and feel rapid results, which can lead to increased motivation and energy to train more intensely. However, patients must be mindful of overtraining, as this can place excessive stress on the body, increasing the risk of injuries or central nervous system fatigue. During resistance sessions, patients will possess the strength to lift heavier weights and progress faster. It is highly recommended to implement progressive overload gradually, avoiding sharp increases in either load, volume, or both. Remember, the body still requires adequate recovery and nutrient replenishment, making consistent sleep and hydration schedules critical. While testosterone accelerates muscle protein synthesis, leading to faster increases in size and strength, this rapid muscle growth can sometimes outpace the development of connective tissue, increasing the risk of tendon and ligament damage. 

Training with an experienced fitness coach while on TRT is highly recommended and important to ensure the program is safely and effectively tailored to your specific physiological changes, optimizing results and minimizing risks. 

Potential Side Effects: 

• Mind-Body Awareness: TRT patients must consistently monitor their moods, energy levels, fatigue, and overall well-being. Should symptoms such as anxiety or aggression emerge, it is strongly advised to schedule a check-up with a healthcare provider to assess testosterone levels, as these could indicate an overly high dosage.

• TRT can have serious short-term and long-term side effects that are important to understand. Please consult Dr. B or your general practitioner to discuss further. 

Recommended Training Program

F45 Training HQ advises TRT patients to maintain a minimum of three training sessions per week, prioritizing resistance sessions performed at an intensity appropriate for their physical capabilities. While patients may feel motivated and energized to increase their weekly training frequency, it is crucial to remember the vital importance of recovery days.

TRT patients can leverage F45 Training resistance days or at-home sessions to capitalize on improved anabolic capacity, while utilizing cardio or hybrid days to support heart health and prevent becoming overly strength-focused. It is suggested that patients adhere to a regular, balanced weekly workout plan and discuss their TRT journey with an F45 Training coach or personal trainer to safely increase their training volume or weight loads.

Accessing Workouts

Workouts are accessible in the "TRAIN" section of the F45 Training app, under the "AT-HOME" tab. Members of the Dr. B x F45 Training [INSERT PROGRAM NAME] program can search for specific workout types, choosing between weighted or bodyweight options. Weighted options will require additional equipment. All Cardio, Hybrid, and Resistance workouts are approximately 45 minutes long, with recovery workouts available in roughly 15-minute or 30-minute durations.

Once a workout is selected, all exercises will be displayed, and the workout video will be ready to play. The workout video can be mirrored to a larger device or TV if preferred. Each workout begins with an explanation of the timings, format, and number of exercises, followed by an exercise demonstration before proceeding to the warm-up. Hydration breaks are incorporated throughout the workout. Therefore, Dr. B x F45 Training program members are encouraged to have a full water bottle and sweat towel readily available when they begin their workout.

Example of an F45 Training AT-HOME Workout in the F45 Training App 

Dr. B Optimize It program patients receive access to exclusive in-studio F45 Training membership offers. Any patient in the program can get 15% off a 3-month unlimited in-studio membership or 20% off a 6-month unlimited in-studio membership.

Testosterone plays a critical role in both male & female health, influencing muscle mass, bone density, mood, energy, and sexual function. While testosterone levels naturally decline with age, lifestyle factors including diet, exercise, body composition, sleep, and stress, can significantly impact hormonal balance. Below, we’ll dive into evidence-based nutrition and lifestyle strategies shown to support optimal testosterone production and function. 

Dietary Fat & Testosterone

A meta‑analysis of randomized controlled trials reported that low‑fat diets significantly reduce total and free testosterone in men. Another observational study similarly found that men on low‑fat diets had lower serum testosterone after adjusting for age, BMI, and comorbidities.

• Key takeaway: Avoid low fat diets and ensure adequate intake of healthy fats, especially monounsaturated and polyunsaturated fats from sources like olive oil, avocado, nuts, fatty fish.

Protein Intake

Aim for protein at every meal—lean meats, fatty fish, eggs, beans/legumes, tofu—to support muscle repair, lean mass gains, and metabolic health. Suggested intake ~1 g protein per pound of body weight may be helpful, tailored to individual needs, renal health, and medical history.

Keep in mind, there is evidence that very high–protein (>3.4 g/kg/day), low‑carbohydrate diets are associated with a significant drop in total testosterone, whereas moderate to high protein diets (1.25–3.4 g/kg/day) show no consistent negative effect. 

Caloric Intake & Weight Loss

Moderate calorie restriction may decrease testosterone in normal-weight men, however, weight loss in obese men tends to improve testosterone by reducing adipose-related aromatization and inflammation. 

Beyond maintaining a healthy weight, evidence supports following a Mediterranean-style diet may benefit testosterone health. This eating pattern emphasizes whole foods, healthy fats, whole grains, lean proteins like chicken & fish, and a variety of fruits & veggies, while minimizing ultra-processed foods.

Learn more about balancing your plate, here.

Herbs & Supplements

A systematic review of herbal trials found ashwagandha (Withania somnifera) and fenugreek extract significantly increase testosterone in males, with several low‑bias studies supporting these effects. Conversely, commercial over-the-counter “testosterone boosters” often lack robust evidence of efficacy. 

Supplementing certain micronutrients like Zinc, Magnesium, and Vitamin D may assist in improving testosterone levels in those who are deficient. It’s important to consult with your doctor and/or medical provider before beginning any supplement regimen. 

Exercise, Sleep & Stress

Studies show that resistance training acutely elevates testosterone and maintaining a healthy body weight while losing excess abdominal fat can increase T levels up to ~30% in obese men, since adipose tissue promotes aromatization of testosterone to estrogen.

Stress reduction and sleep hygiene are also important. Adequate sleep, particularly REM sleep, supports nocturnal testosterone peaks, while chronic stress and elevated cortisol suppress testosterone synthesis. Learn more about the relationship between sleep quality and overall health here.

Final Thoughts

Nutrition and lifestyle choices play a foundational role in supporting healthy testosterone levels throughout our lifespan. A dietary pattern rich in whole foods—particularly healthy fats, lean proteins, fiber, and micronutrients like zinc, magnesium, and vitamin D may positively influence hormonal balance, body composition, and metabolic health. Alongside regular resistance training, adequate sleep, and stress management, these strategies offer a holistic, non-pharmacological approach to optimizing testosterone function.

Always consult with your medical provider before making any diet, supplement, or lifestyle changes. 

To complement a well-rounded approach to TRT, which includes nutrition and lifestyle strategies, such as exercise, patients in the Optimize It program have access to exclusive F45 Training membership offers. This means any program patient can get 15% off a 3-month unlimited in-studio membership or 20% off a 6-month unlimited in-studio membership.

Works Cited

1. Whittaker, Rupert E., and Joseph M. Wu. “Low-Fat Diets and Testosterone in Men: Systematic Review and Meta-Analysis of Intervention Studies.” The Journal of Steroid Biochemistry and Molecular Biology, vol. 210, 2021, p. 105878. PubMed.
   
   

2. Fantus, Richard J., et al. “The Association Between Popular Diets and Serum Testosterone Among Men in the United States.” The Journal of Urology, vol. 203, no. 2, 2020, pp. 398–404. PubMed.
   
   

3. McSwiney, Fionn T., et al. “Effect of Very High Protein Diets on Testosterone: A Systematic Review and Meta-Analysis.” Nutrition & Health, 2022. PubMed.
   
   

4. Al Wattar, Bassel H., et al. “Impact of Low-Carbohydrate Diet on Serum Testosterone in Obese Men with Metabolic Syndrome: A Randomized Clinical Trial.” BMC Endocrine Disorders, vol. 23, no. 1, 2023, p. 50. BMC.
   
   

5. Martens, Emilie A., et al. “Effects of Calorie Restriction on Endocrine Function in Healthy Normal-Weight Individuals.” Nutrients, vol. 13, no. 10, 2021, p. 3470. PubMed.
   
   

6. Giagulli, Vito A., et al. “Hypocaloric Diet and Testosterone Therapy Synergistically Improve Body Composition in Obese Hypogonadal Men.” International Journal of Obesity, 2024.
   
   

7. Gao, Xin, et al. “Higher Dietary Live Microbe Intake Is Associated with Lower Risk of Testosterone Deficiency: NHANES 2013–2016 Analysis.” Scientific Reports, vol. 15, 2025.
   
   

8. Lopresti, Adrian L., and Stephen J. Smith. “Herbal Medicine for Low Testosterone: A Systematic Review and Meta-Analysis.” Phytotherapy Research, vol. 35, no. 1, 2021, pp. 174–186. PubMed.
   
   

9. Clemesha, Christopher G., et al. “Evaluation of Testosterone Boosting Supplements Found on the Internet.” The Journal of Sexual Medicine, vol. 17, no. 1, 2020, pp. 97–104. PMC.
   
   

10. Hayes, Lawrence D., and Bradley T. Elliott. “Short-Term Exercise and Hormonal Changes: A Review.” Sports Medicine, vol. 49, no. 5, 2019, pp. 673–685. PubMed.
    
    

11. Leproult, Rachel, and Eve Van Cauter. “Effect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy Men.” JAMA, vol. 305, no. 21, 2011, pp. 2173–2174. PubMed.