F45 PEAK500

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.