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Series 4 基礎期從 9/14 到 10/11，四週輪同一套七個 workout，每週固定一天一個（部分週五會換成 HYROX Signature Series，請看 App 課表）。這四週先把動作做對，重量之後再加。下面是每個 workout 的重點，和 HQ 建議的負重。
週一 Abacus｜抗阻力
以中等重量的阻力動作為主，搭配輕量的心肺與核心站。組合站（combo）一次做 2 到 3 個動作。阻力動作每組 8 到 12 下，心肺與核心 12 到 20 下。
週二 Phoenix｜抗阻力
經典的力量課。小肌群用中等重量、12 到 15 下；大肌群用較重的重量、8 到 12 下。這是本期練硬舉與拉的主場之一。
週三 Triple Double｜有氧
輕負重、高節奏。心肺與核心動作每組 12 到 20 下，組合站 2 到 3 個動作。目的是把心肺和動作耐力撐起來。
週四 Fusion｜抗阻力
負重和 Phoenix 一樣：小肌群中等重量 12 到 15 下，大肌群較重 8 到 12 下。站位設計不同，練到的部位也不一樣。
週五 Quarterbacks｜綜合
心肺輕負重、阻力中到重。心肺與核心 20 到 30 下，阻力 15 到 20 下，組合站 3 到 4 個動作。是本期強度較高的一堂。
週六 Vegas｜綜合
40 個站的週六大課，分兩個等級。Level 1：心肺 12 到 20 下、阻力 10 到 15 下。Level 2：心肺 20 到 30 下、阻力 8 到 12 下。教練會依你的狀況給你等級。
週日 Lonestar｜抗阻力
輕到中等重量的力量課。小肌群輕重量 12 到 15 下，大肌群中等重量 8 到 12 下。適合週日把技術練細。
選重量的原則
HQ 給教練的建議是：重量要讓你做得完建議的次數，最後兩下會累，但動作不變形。做得到就加一點，做不到就減一點。
有任何動作上的問題，暖身時直接告訴教練。
這篇文章是課程說明和一般的訓練建議，不是醫療建議。如果你目前有傷、正在懷孕，或有任何健康狀況，請先諮詢醫師或物理治療師，再和教練討論怎麼調整動作。每個動作都可以退階。
The Series 4 Base phase runs from Sep 14 to Oct 11. The same seven workouts rotate for four weeks, one per weekday (some Fridays switch to the HYROX Signature Series, so check the app schedule). For these four weeks, get the movements right first and add weight later. Below is what each workout is and the loading HQ recommends.
Monday: Abacus | Resistance
Medium-load resistance work with light cardio and core stations. Combo stations chain 2 to 3 movements. Resistance sets are 8 to 12 reps, cardio and core 12 to 20.
Tuesday: Phoenix | Resistance
A classic strength session. Small muscle groups at medium load for 12 to 15 reps, large muscle groups heavy for 8 to 12. One of this phase’s main deadlift and pulling days.
Wednesday: Triple Double | Cardio
Light load, high tempo. Cardio and core movements for 12 to 20 reps, combos of 2 to 3 movements. Built to raise your engine and movement endurance.
Thursday: Fusion | Resistance
Same loading as Phoenix (small groups medium for 12 to 15, large groups heavy for 8 to 12), with different stations so you hit different areas.
Friday: Quarterbacks | Hybrid
Light cardio, medium-to-heavy resistance. Cardio and core 20 to 30 reps, resistance 15 to 20, combos of 3 to 4 movements. One of the tougher sessions of the phase.
Saturday: Vegas | Hybrid
The 40-station Saturday session, with two levels. Level 1: cardio 12 to 20 reps, resistance 10 to 15. Level 2: cardio 20 to 30, resistance 8 to 12. Your coach will help you pick a level.
Sunday: Lonestar | Resistance
Light-to-medium strength work. Small muscle groups light for 12 to 15 reps, large groups medium for 8 to 12. A good Sunday to polish technique.
How to choose your weight
HQ’s guidance to coaches: pick a load you can finish for the recommended reps, where the last two reps are hard but your form holds. If you get there, add a little. If you don’t, take some off.
Any questions about a movement, ask your coach during the warm-up.
This article explains our classes and gives general training guidance. It is not medical advice. If you are carrying an injury, are pregnant, or have any health condition, speak with a doctor or physiotherapist first, then talk to a coach about how to adjust. Every movement can be scaled.
資料來源：F45 Training 總部 Series 4 教育手冊（基礎期的負重與次數建議） / Source: F45 Training HQ, Series 4 education guide (Base phase loading and reps)
