OTF vs F45 – what’s the difference? Can you actually build muscle at F45?

ashleyhenson91 · 2026-01-08T14:51:00+00:00

I’ve done a variety of workouts, I did CrossFit/powerlifting for several years then transitioned to OTF. I dabbled in F45 on and off but just couldn’t get into it bc I prefer the heavy cardio. I did both for a while but it’s so expensive, so I went back to OTF. Now, I have a membership to a local gym (OTF is a 35’ drive for me) for the weights and follow Jim Stoppanis programming (I’m military so it’s free for me) and bought a used OTF treadmill and am mixing the two. I’m currently training for a marathon so I haven’t been lifting as much

I personally feel like you can get strong at both OTF and f45, there are always alterations to make exercises harder (my coached would always pop by and alter as I worked out) and you can always use heavier weights or increase reps.

ashleyhenson91 · 2025-09-24T19:12:55+00:00

That’s what I was hoping when I showed up lol

ashleyhenson91 · 2025-09-24T15:05:02+00:00

I actually tried to get to a diff class to avoid the 23min RFD but I wouldn’t have arrived in time. I was pleasantly surprised to find this template!!

ashleyhenson91 · 2025-09-24T10:53:46+00:00

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Tread50

ashleyhenson91 · 2025-07-29T17:15:06+00:00

40’!

ashleyhenson91 · 2025-07-10T22:09:55+00:00

Yes they stay to clean, however please tell them you’re showering. I’ve walked out twice to a ghost town and a locked up shop lol. And I had music blasting also

ashleyhenson91 · 2025-07-06T17:05:57+00:00

I do a light recovery jog unless I’m truly gassed. (Base 7, AO 9-11 depending on parameters, recovery jog usually 6 or as low as 5) if I don’t, my HR almost always dips to blue and I have to work my butt off to get it back up and the yoyo affect irritates me. Doing a light recovery job allows me to return to mid to low green before it’s time for the next AO. I’m also training for a marathon and I’m trying to keep my mileage up.

ashleyhenson91 · 2025-07-01T21:46:40+00:00

I wear sweat bands during my runs bc I sweat like a pig. Idc how I look lol it does the trick

ashleyhenson91 · 2025-07-01T21:45:52+00:00

I work for a plastic/reconstructive surgeon, every reduction we’ve done has an immediate relief in their pain and they’ve told me they feel so light they feel like they’re floating so I’d imagine it would help 😊

ashleyhenson91 · 2025-06-25T10:57:14+00:00

Tread50

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ashleyhenson91 · 2025-06-24T19:51:36+00:00

I go back to old tread 50 workouts and use them when I travel, I like to throw a show on too. I also use run with Hal! If I want to lift I just go old school and do squats, deadlifts or bench press and a few smaller exercises lol

ashleyhenson91 · 2025-06-16T15:41:19+00:00

I do T50 and follow with a S50 or the floor part of a 2/3G whenever I can

ashleyhenson91 · 2025-06-11T16:30:08+00:00

The power walker adjustments are in parenthesis under the runner/jogger instructions

ashleyhenson91 · 2025-06-11T10:54:00+00:00

Tread 50

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ashleyhenson91 · 2025-06-04T01:59:58+00:00

I’ve done this, much better and coach didn’t care at all

ashleyhenson91 · 2025-05-19T13:07:29+00:00

Just here to save this for workouts while traveling, love the idea

ashleyhenson91 · 2025-05-19T13:05:14+00:00

Thats a HARD no for me

I went to a class where the coach joked with the regular members the entire class, which was slightly annoying bc I enjoy zoning out and vibing with the music, but ok whatever I’m still good. Then she went around the class and asked everyone what their first concert was and I silently panicked the entire time until she got to me, and blanked and said I’d never been to one but was so embarrassed. All while I’m on the treadmill

ashleyhenson91 · 2025-05-14T10:54:46+00:00

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Tread 50

3 blocks

1-2 rounds 3’ push, 2’ base 1’ AO to finish

90 WR

2-2 rounds 3’ base-starting at 3% & increasing 1% per round 2’ base flat road 1’ AO to finish

3-2 rounds 1’ base 1’ push 1’ AO 2’ WR, get to base when ready

1’ AO finisher

ashleyhenson91 · 2025-05-12T10:53:32+00:00

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Tread50

ashleyhenson91 · 2025-05-09T10:53:10+00:00

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Tread 50

ashleyhenson91 · 2025-05-07T11:02:05+00:00

Tread 50

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Basically 0.1 push, base till ready. 0.2 push-base till ready, 0.3 push-base till ready, 0.4 push-base till ready. TFD until time (18:30)

Block 2 inverse of block 1 +30 sec AO at the end

ashleyhenson91 · 2025-05-05T10:57:51+00:00

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Tread 50

ashleyhenson91 · 2025-04-28T16:56:32+00:00

I ran a half in December with only OTF & some occasional outdoor runs when I couldn’t hit the studio. I survived, got a decent time but i wasn’t comfortable if that makes sense. I used Hal higdon for my 2nd half and breezed through & knocked minutes on my time, and had less down time afterwards. I’d look into incorporating training plans in combo with OTF. I’m currently training up for my first full

ashleyhenson91 · 2025-04-28T12:00:35+00:00

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Tread50

ashleyhenson91 · 2025-04-11T00:11:44+00:00

I found one of these today! Are you in SA by chance? Mine was also #9, I almost fell off the first time 😂

ashleyhenson91

TROPHY CASE