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Series 4 建構期從 10/12 到 11/8，四週輪同一套七個 workout，每週固定一天一個（其中兩天改上 HYROX Signature Series：10/24 週六和 11/6 週五）。基礎期是把動作做對，建構期開始加重量：硬舉的變化式更難、引體向上往上進階、雪橇也會加重，心肺的量維持不變。下面是每個 workout 的重點，和 HQ 建議的負重。
週一 Loyals｜抗阻力訓練
心肺與核心用輕負重、每組 8 到 12 下；力量站用中等重量、每組 6 到 8 下。次數比基礎期少，代表重量要往上加。
週二 Romans｜抗阻力訓練
分區（pod）進行的力量課。小肌群用輕到中等重量、12 到 15 下；大肌群用中等到重的重量、8 到 12 下。
週三 Foxtrot｜有氧訓練
全程輕負重，沒有重的阻力站，強度來自時間和節奏。第 1、3 組每站 45 秒做 12 到 20 下，第 2、4 圈每站 20 秒做 8 到 12 下。
週四 Hammer｜抗阻力訓練
HQ 給這堂的負重是中等刺激（medium stimulus）：小肌群 6 到 8 下，大肌群 4 到 6 下，每一下都要做滿完整行程。次數少是為了讓你每一下都做得扎實。重量選不準就問教練。
週五 T10｜綜合訓練
賽道式（racetrack）的課，站與站連著走。心肺輕負重、12 到 15 下，核心 15 到 20 下，力量中等重量、12 到 15 下。
週六 Devil’s Peak｜綜合訓練
60 分鐘的週六大課，4 個分區、12 個站，每站做 4 組，每個分區結束再加一段 4 分鐘的團隊 ERG 接力。心肺輕負重、心肺與核心 10 到 15 下；力量用中等到重的重量、8 到 10 下。 10/24（週六）和 11/6（週五）這兩天改上 HYROX Signature Series，分別取代當天的 Devil’s Peak 和 T10。
週日 Mkatz｜抗阻力訓練
小肌群輕到中等重量、12 到 15 下；大肌群中等到重、8 到 12 下；另外有一段徒手核心 reel，10 到 15 下。
這四週怎麼加重量
建構期的訓練重點是漸進超負荷。實際重量以教練當天的指示為準，原則很簡單：選一個你能用正確姿勢做完建議次數的重量。如果同一個動作連續兩次上課、最後一組都還多做得出 2 下，下次就往上加一點（上肢約 1 到 2 公斤，下肢約 2 到 5 公斤）；姿勢跑掉就先減回來。這是 NSCA 的 2-for-2 原則。
不用每一組都練到力竭。美國運動醫學會（ACSM）2026 年的阻力訓練指引指出，以一般健康與體能為目標，練到力竭並非必要。
如果你是新會員、剛傷癒回來、懷孕，或有任何身體狀況，這四週請先不要自己加重量。上課前跟教練說一聲，並依你的醫師或物理治療師的建議調整。
Series 4 的三項測驗是引體向上、硬舉和雪橇推拉，安排在巔峰期（11/9 到 12/6）尾聲，實際日期請以 App 課表為準。這四週加上去的重量，就是你測驗那天的起點。
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 Build phase runs from Oct 12 to Nov 8. The same seven workouts rotate for four weeks, one per weekday (two days switch to the HYROX Signature Series: Saturday Oct 24 and Friday Nov 6). The Base phase was about getting the movements right. The Build phase adds load: harder deadlift variations, pull-up progressions and more sled resistance, with the conditioning held steady. Below is what each workout is and the loading HQ recommends.
Monday: Loyals | Resistance
Cardio and core at light load for 8 to 12 reps, strength stations at medium load for 6 to 8. Fewer reps than the Base phase, which means the weight goes up.
Tuesday: Romans | Resistance
A pod-based strength session. Small muscle groups light to medium for 12 to 15 reps, large muscle groups medium to heavy for 8 to 12.
Wednesday: Foxtrot | Cardio
Light load throughout, with no heavy resistance stations. The intensity comes from the clock: sets 1 and 3 run 45 seconds for 12 to 20 reps, laps 2 and 4 run 20 seconds for 8 to 12.
Thursday: Hammer | Resistance
HQ prescribes a medium stimulus load here: small muscle groups for 6 to 8 reps, large muscle groups for 4 to 6, every rep through a full range. The low reps are there so you can hold that full range on every one. Keep the load where your form stays clean, and if you are not sure what to put on the bar, ask your coach.
Friday: T10 | Hybrid
A racetrack format where the stations flow into each other. Cardio light for 12 to 15 reps, core 15 to 20, strength at medium load for 12 to 15.
Saturday: Devil’s Peak | Hybrid
The 60-minute Saturday session: 4 pods, 12 stations, 4 sets at each station, and a 4-minute team erg relay at the end of every pod. Cardio light with cardio and core at 10 to 15 reps, strength medium to heavy for 8 to 10. On Saturday Oct 24 and Friday Nov 6 the HYROX Signature Series class takes the place of Devil’s Peak and T10.
Sunday: Mkatz | Resistance
Small muscle groups light to medium for 12 to 15 reps, large muscle groups medium to heavy for 8 to 12, plus a bodyweight core reel at 10 to 15.
How to add weight over these four weeks
The Build phase is about progressive overload. Your coach sets the load on the day. The principle: pick a weight you can finish for the recommended reps with your form intact. If you can get 2 extra reps on your last set of the same movement two sessions in a row, add a little next time, roughly 1 to 2 kg upper body and 2 to 5 kg lower body. If your form breaks down, take it back off. That is the NSCA’s 2-for-2 rule.
You do not need to take every set to failure. ACSM’s 2026 resistance training guidelines found that training to fatigue or momentary muscular failure is not strictly necessary for general health and fitness.
If you are new, coming back from an injury, pregnant, or managing any medical condition, don’t add load on your own over these four weeks. Tell your coach before class, and follow your doctor’s or physio’s guidance.
The three Series 4 assessments are the pull-up, the deadlift and the sled push/pull. They come at the end of the Peak phase (Nov 9 to Dec 6). Check the app for the date. Whatever you add over these four weeks is what you will be testing with.
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（建構期的負重與次數建議） / Source: F45 Training HQ, Series 4 education guide (Build phase loading and reps)
