F45 Training, originating in Australia, is a global fitness community offering high-intensity interval training (HIIT) workouts that combine elements of circuit training and functional fitness. Each session is uniquely named, and the “Triple Double” workout is one of its cardio-focused offerings. The name likely derives from its structure, involving three sets at each station and two laps through the circuit, emphasizing intensity and repetition.
What is the F45 Triple Double Workout?
The Triple Double is described as a cardiovascular workout designed to push your aerobic threshold and aid in rapid fat loss. It follows a Tabata-style HIIT format, characterized by short, intense bursts of exercise followed by brief rest periods. This approach is intended to maximize calorie burn and enhance cardiovascular fitness, with effects potentially lasting 16 to 24 hours post-workout by building oxygen stores, as noted in some descriptions [F45 Workout Descriptions | Ohio University].
Structure of the Workout: Detailed Breakdown
The workout consists of one pod, which in F45 terminology refers to a group of stations. Specifically, it includes nine stations, each featuring a different exercise. The structure involves:
- Stations and Sets: There are nine stations per pod, and at each station, participants perform three sets. Each set is 30 seconds of work followed by 10 seconds of rest, totaling 40 seconds per set. This means 120 seconds (2 minutes) per station for three sets.
- Laps: After completing the three sets at one station, participants move to the next, completing all nine stations for one lap. The circuit is then repeated for a second lap, making two laps in total.
- Group Dynamics: It’s common for stations to have three people, with one working while others rest, rotating through to ensure everyone gets their turn within the timed intervals.
Calculating the time, each lap takes approximately 18 minutes (9 stations × 120 seconds), and with two laps, that’s 36 minutes, fitting comfortably within a 45-minute class with additional time for warm-up and cool-down. This structure aligns with community discussions, such as a Reddit post mentioning “1 Pod, 9 Stations Per Pod, 3 People Per Station, 2 Laps per Pod, 3 Sets Per Station, 30 on/10 off” [Reddit: Triple double timing?].
Example of a Triple Double Session: Sample Exercises
While the exact exercises can vary by studio and session, based on typical F45 cardio workouts and community feedback, here’s a sample table of exercises that might be included. These are primarily cardio-focused, with some hybrid options for variety:
| Pod | Stations/Exercises | Details |
|---|---|---|
| Pod 1 | 1. Burpees | Cardio |
| 2. Box Jumps | Cardio | |
| 3. Battle Ropes | Cardio | |
| 4. Rowing Machine | Cardio | |
| 5. High Knees | Cardio | |
| 6. Mountain Climbers | Cardio | |
| 7. Kettlebell Swings | Cardio/Strength | |
| 8. Jump Rope | Cardio | |
| 9. Shuttle Runs | Cardio |
Each exercise is performed for three sets of 30 seconds on, 10 seconds off, before moving to the next station. After completing all nine, the circuit repeats for a second lap. Note that some exercises, like kettlebell swings, may have a strength component but are used here for their cardio intensity.
Conclusion: Benefits and Expectations
The F45 Triple Double workout is an intense cardio session designed to challenge endurance and promote fat loss. Its structured format, with multiple sets and laps, ensures a high-intensity experience that can lead to improved cardiovascular health and calorie burn. Whether you’re a seasoned F45 member or new to the program, expect a sweaty, heart-pumping session that pushes your limits. The variability in exercises means each session can feel fresh, but the core focus remains on elevating your heart rate and building stamina.
This guide provides a comprehensive overview, drawing from official descriptions and community insights to ensure readers have all they need to understand and prepare for the Triple Double workout.