What is F45 Games Day? Format, Stations & Smart Ring Prep Tips
F45 Games Day is a 60-minute, points-based team workout where you and your teammates take on nine stations to rack up the highest shared score in the room. It’s competitive, it’s community, and it rewards the work you do long before you step onto the floor. Your sleep, your stress, and your recovery in the days leading up to it shape how much you have to give once the clock starts. Want the answer on how to prep? That’s where the Reebok Smart Ring comes in.
What Is F45 Games Day?
F45 Games Day is a team challenge built around one simple goal: hunt for maximum points. In groups of four, you rotate through nine stations, with every member contributing to a shared team score. Some stations count team meters or reps, and others measure each member’s heaviest 5-rep max (5RM) lift.
Here’s the format at a glance:
Length: 60 minutes
Team size: Groups of four
Stations: Nine, completed as a team
Scoring: Shared team points across nine stations
“When designing F45 Games Day, we wanted to deliver the perfect mix of raw power, cardiovascular endurance, and teamwork. The 5-minute station windows challenge your body to shift gears burning through quick-burst fuel right into sustained aerobic stamina, while the short 60-second recovery tests how fast your heart rate can bounce back. By pairing heavy strength lifts with sprint intervals on the Ergs, we push every muscle group to its limit without burning you out too soon. On game day, winning comes down to smart pacing and lifting up your team.” – Juddy Ferguson, F45 Athletics Team
The Nine Games Day Stations
Each station has its own goal and its own rules, so knowing what’s coming helps you plan your effort:
- Bike Erg — accumulate max meters as a team.
- Barbell Squat — each member gets up to three attempts to hit a max-load 5RM, with no spotting.
- Burpees — max total team reps, one person working at a time, with a hand-release burpee and chest to the floor on every rep.
- Ski Erg — max meters as a team, with every teammate contributing.
- Chest Press — each member gets up to three attempts at a max-load 5RM, with no spotting.
- Sled Push — max total lengths as a team, switching after each length.
- Row Erg — max meters as a team, with every teammate contributing.
- Butterfly Sit Up — max total team reps, with everyone working at the same time.
- Barbell Deadlift — each member selects their own weight and gets up to three attempts at a max-load 5RM.
After class, one team member submits your score in the F45 Training App under Track > Assessments, or in the Events section. That’s also where you’ll create your team name and select your category and level.
Why Recovery Matters for a Team Workout
F45 Games Day asks for everything in a short window: heavy 5RM lifts, repeated burpees, and sustained meters on the bike, ski, and rower. Because your score counts toward your teammates’ too, showing up recovered is a gift to the whole team.
The Reebok Smart Ring tracks what happens in the hours between your workouts, which is where readiness is built. It’s the official wearable of F45 Training, and it’s designed to work alongside the LionHeart. The LionHeart tracks your performance inside the studio, while the Smart Ring captures the other 23 hours of your day.
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The One Score: Your Daily Readiness Signal
At the center of the Reebok Smart Ring is the One Score, a single daily number from 0 to 100 that brings your activity, stress, sleep, and recovery together. Instead of sorting through a dashboard of graphs, you open the Reebok Fitness App and get one clear signal on when to push and when to recover.
The ring supports that signal with continuous, around-the-clock tracking of:
Heart rate and resting heart rate, so you can establish a baseline and spot trends. Heart rate variability (HRV), a key input for understanding how recovered you are from your last session. Learn more in our guide to heart rate variability. Blood oxygen (SpO₂), monitored alongside your other health metrics.
Sleep phases, across light, deep, and REM, plus skin temperature trends and stress indicators.
A lower score isn’t a setback. It’s information, and it might point to an earlier night or an easier day. A climbing score is your cue to go all in.
Four Ways to Use the Ring to Prepare for F45 Games Day
1.Build Your Sleep Baseline the Week Before
Sleep is where your body adapts to training. Wear the ring in the days leading up to F45 Games Day so you can see how you’re sleeping and build a pre-event routine around it, such as an earlier wind-down or a consistent bedtime.
2. Let Your One Score Guide Your Training Load
F45 Games Day is a hard effort, so you don’t want to arrive depleted from stacking intense sessions. Use your One Score trends to decide when to push and when to dial things back in the days before the event, so you’re recovered rather than run down.
3. Check In the Morning Of
Your readiness score, resting heart rate, and sleep data give you a quick read on how you’re starting the day. If you’re feeling primed, you can plan to go hard at every station. If your numbers are lower, you can plan to pace your efforts a little more deliberately and save something for the final stations.
4. Recover Deliberately Afterward
Between 5RM lifts and max-effort stations, F45 Games Day takes a lot out of you. Track your sleep and your One Score in the following days to see how your body is bouncing back, and use that to decide when to return to full intensity. Our Recovery by F45 resources are a great companion here.
Dress for the Games: The F45 | Reebok Debut Collection
What you wear to train affects how you move and how hard you can push. As F45’s official global fitness partner, Reebok has built the F45 Training | Reebok Debut Collection for every part of the F45 experience, from the studio floor to everyday life. Here’s what to look at for F45 Games Day:
F45 Games Day:
Reebok Nano X5 Edge: F45 Training Edition — the official shoe of fitness, built for the intensity and variety of F45 programming. A Dual Response EVA midsole is firmer and more stable in the heel for squats and deadlifts, and softer and more responsive in the
forefoot for movement. The Decoupled Metasplit outsole adds flexibility, and the FlexWeave upper is lightweight, breathable, and durable.
F45 Training | Reebok tees and tanks — RBK-DRY fabric wicks sweat to keep you fresh through every circuit, with a snug fit that stays out of the way during burpees and sprints.
Relaxed hoodies and tees — soft layers for your cooldown, your recovery day, or everyday wear.
Shop the F45 Training | Reebok Debut Collection. To learn more about how F45 athletes choose their gear, read Inside the New F45 | Reebok Apparel Collection.
Frequently Asked Questions
What is F45 Games Day?
F45 Games Day is a 60-minute, points-based team workout where groups of four compete across nine stations to earn the highest shared score.
How many stations are in F45 Games Day?
There are nine stations: Bike Erg, Barbell Squat, Burpees, Ski Erg, Chest Press, Sled Push, Row Erg, Butterfly Sit Up, and Barbell Deadlift.
How do I submit my F45 Games Day score?
One team member submits the assessment in the F45 Training App under Track > Assessments, or in the Events section. They’ll create a team name and select the category and level that apply to the team.
What does the Reebok Smart Ring track?
The Reebok Smart Ring tracks heart rate, HRV, SpO₂, resting heart rate, activity, sleep phases, skin temperature trends, and stress indicators, and brings them together in a daily One Score from 0 to 100. It offers up to 7 days of battery life and is 5 ATM waterproof.
Does the Smart Ring replace the LionHeart?
No. The Smart Ring is designed to complement the LionHeart. The LionHeart tracks your performance inside the studio, and the Smart Ring captures the rest of your day.
What should I wear to F45 Games Day?
Choose breathable, moisture-wicking apparel and a stable training shoe. The F45 Training | Reebok Debut Collection, including the Nano X5 Edge: F45 Training Edition, is designed for the demands of the F45 floor.
Train Together, Recover Smarter
F45 Games Day brings the team, the intensity, and the community. The Reebok Smart Ring gives you the layer in between that tells you how ready you really are to meet it. Pair smart recovery with the right gear, and you and your team will be ready to compete.
Sign up for F45 Games Day at your studio, or find a studio near you to drop in.
To shop the Reebok Smart Ring visit: https://www.reeboksmartring.com/pages/reebok smart-ring-f45
Reebok Smart Rings currently ship to the US and UK.
Written and published by F45 Training HQ, and reposted here for the F45 North Paramus community.
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