*Scroll down for English version
當你踏入Docklands課程，就像進入一場極限心肺挑戰！這堂高強度間歇訓練 (HIIT) 完全以有氧為核心，透過不同的時間設定與身體重量動作，全面鍛鍊你的耐力、速度與爆發力。隨著每一圈的時間減少，動作變得更快，但休息時間也會縮短，讓你的身體適應不同強度，最終爆發最大潛能！
課程特色：
🏃♂️ 三階段極速提升：
- 第一圈：耐力階段，速度約為最大輸出的 50%，目標 18-25 次重複。
- 第二圈：容量階段，速度提升至 75%，目標 12-18 次重複。
- 最後兩圈：爆發力階段，速度提升至 90%，目標 8-12 次重複。
⚡ 閃電衝刺回合：最後兩圈是全場最關鍵的時刻！動作快速轉換，利用短暫的休息時間迅速換站，維持高強度輸出！
📏 靈活空間設計：課程採用方形站點配置，減少移動時間，提高效率，讓每一秒都充分燃燒熱量！
這是一堂適合所有運動目標的課程，無論你是想提高耐力、增強爆發力，還是挑戰自我極限，Docklands 絕對讓你汗流浹背、成就滿滿！準備好迎接這場極速有氧挑戰了嗎？繫好鞋帶，讓我們一起加速前進！🔥🏃♀️
今日挑戰者的課程照片：
https://photos.app.goo.gl/ccc5C1jWj9AF1msV9
Push your limits with the Docklands F45 Workout! This high-intensity cardio-based session is designed to test your endurance, speed, and power using a progressive set structure and bodyweight-focused movements. As each lap gets shorter, so does the rest time—challenging your body to adapt to increasing intensity for an explosive finish!
What to expect:
🏃♂️ Three-phase intensity build-up:
- Lap 1 (Endurance Phase): Work at 50% of your max effort, aiming for 18-25 reps per station.
- Lap 2 (Capacity Phase): Increase intensity to 75%, targeting 12-18 reps.
- Final Two Laps (Power Phase): Push to 90% of your max effort, aiming for 8-12 reps.
⚡ Lightning Rounds: The last two laps are all about speed and quick transitions. Keep moving, keep pushing, and use the short breaks only to switch stations!
📏 Optimized layout: The square station setup allows for fast transitions, keeping the energy high and maximizing efficiency.
No matter your fitness goal—building endurance, boosting power, or simply breaking your personal limits—Docklands will leave you breathless and stronger than ever. Ready to go full throttle? Lace up, stay sharp, and let’s move! 🔥🏃♀️
For today’s class pictures:
https://photos.app.goo.gl/ccc5C1jWj9AF1msV9
