Functional fitness has taken Singapore by storm, from studio floors to large-scale events like Hyrox, taking place over the weekend. Once seen as the domain of athletes and hardcore trainers, it’s now the go-to workout for everyday people who want to feel stronger, move better, and train with purpose. And leading the charge is F45, one of the pioneers of circuit-style functional training in Singapore, now officially partnering with Hyrox to help participants train smarter and race safer.

We spoke to F45’s global and regional trainers, Olympian and new mother Morgan Mitchell, seasoned Hyrox athlete April Kong, F45 Master Trainer Hoon Choi, and F45 Training Singapore spokesperson and F45 APAC General Manager Adrian Furminger, to uncover why functional training is booming, how Hyrox is reshaping the fitness landscape, and what it really takes to build strength that lasts. Read the interview in full below:

WhatsThePlanPlease: Hyrox has been in Singapore for about 4 years now, when did you think F45 would be “involved” in it in terms of getting people more prepared, perhaps seeing how participants get injured or not able to cross that finishing line? 

Adrian Furminger: F45 has been Hyrox’s official training partner since mid 2024. We provide an inclusive training environment that supports all members to achieve their fitness goals, regardless of fitness experience or level. To ensure that anyone who competes is properly prepared, F45 members have access to the exclusive Hyrox Signature Series fitness programs, helping competitors get the most out of their Hyrox experience.

In recent Hyrox events, the F45 community has made up over 10% of the participants, the unwavering support from this community towards each other shows that you will always have someone close by cheering you on, it makes all the difference when out on the course.

WhatsThePlanPlease: F45 is the one that started the whole circuit training movement in Singapore, minus the CrossFit people. How do you sustain and stand out amidst the now very noisy scene?

Adrian Furminger: Separating F45 out from the competition is the world class programming that supports members to achieve results and our cutting edge technology demystifies the gym experience, meaning anyone can come and get a great workout without feeling intimidated.

Building community amongst our members is at the heart of everything we do, keeping people connected and providing a space where they can get ready or unwind from a day is important. And our members love it, just Thursday morning I was training in F45 Siglap with a member who has completed 998 classes, the best thing about F45 he said is you can come in, work hard for 45 minutes, not have to think and see your friends. He is set to hit 1000 classes next week – the look of pride on his face is one of the many reasons why our teams love showing up every day.

WhatsThePlanPlease: Singaporeans are very goal driven, same as those who take part in Hyrox, how do you manage their expectations and appetite for events like this?

Adrian Furminger: With F45’s exclusive Hyrox programming, we provide a pathway for our community to achieve their goals, which vary widely. Whether it’s qualifying for worlds, running a specific time or simply completing the course, they’re all great achievements. The power of the F45 community is knowing that whilst you may be racing individually or in a small group, you have a team of thousands that are invested in you, lifting you up to do the best you can and ready to celebrate at the finish line with you.

WhatsThePlanPlease: Functional training seems to have exploded in popularity lately. Why do you think it resonates with so many people today, and what makes it different from traditional workouts?

Morgan Mitchell: I think it resonates with so many people because the movements within functional training translate over to the movements we make in every day life. It is also enjoyable, diverse and people are discovering not only the physical benefits, but the mental and emotional benefits that come from it. It’s different from traditional workouts in the fact that there are so many different options and styles of working out and you aren’t restricted to targeting one specific aspect, that’s why I have loved F45 over the years because you can target cardio, resistance or hybrid workouts and each session is different which keeps things exciting.

April Kong: I think people are realising they don’t just want to look fit, they want to feel strong and capable in everyday life. Functional training is super practical, it mimics real movements, challenges your full body, and keeps things dynamic. At F45, every session is different, and it’s always a full-body challenge. It’s fun, fast, and effective, which is probably why people stick with it.

Hoon Choi: I think people are drawn to functional training because they don’t just see changes in how their body looks — they actually feel functional changes in how they move and live. In functional training classes, we work on movements that are based on real-life, everyday patterns. That helps people move more safely, more efficiently, and with more strength and confidence in their daily lives. 

I also think the mindset around fitness has shifted. In the past, a lot of people worked out mainly for appearance or to impress others. Nowadays, it feels much more personal — it’s about their health, their body, their mindset. Because of that, people are naturally gravitating toward training that genuinely makes them healthier, which is exactly what functional training does.

WhatsThePlanPlease: Hyrox combines running and functional exercises – what do you love most about this format, and what do you think participants gain from it beyond physical fitness?

Morgan Mitchell: I love that it keeps things fun, and exciting for competitors and viewers. Each station is different and there is a strategy behind how you compete. Not only do you reap the rewards from the fitness, but also finding the enjoyment in strategising how and when you want to expend energy to get to the finish line as fast as possible. I think it is also great that you can do it in doubles. I’ve been watching Hyrox for a while now and its nice to see that although it is a fitness competition, you feel a strong sense of community amongst all competitors.

April Kong: What I love is that it really tests your limits. It’s a grind, but it teaches you resilience and how to stay focused under pressure. There’s also a massive mental boost when you cross that finish line especially if it’s your first time. You realise you’re capable of more than you thought. I also love the camaraderie Hyrox has a great community vibe, just like F45. You’re in it together, and that energy carries you through.

Hoon Choi: The thing I love most about HYROX is that it doesn’t reward just one type of fitness. It’s not only about endurance with the running, rowing, skiing and burpees, but it also demands serious strength through movements like sled pushes, sled pulls and lunges. You don’t really have a choice but to become a ‘hybrid athlete’.

HYROX is also designed so that anyone can take part, regardless of their background, and after finishing a race, people feel a real sense of achievement. That feeling of accomplishing something hard is incredibly powerful. Honestly, that sense of achievement is what keeps me coming back — even when I know how tough it’s going to be.

WhatsThePlanPlease: How can functional training be adapted for beginners who might feel intimidated or unsure where to start?

Morgan Mitchell: Every approach is different. I always say a little research so you have a basic understanding of what it is, then writing down some goals you wish to achieve on the journey, and when you’re ready to start- bring a friend if possible! It’s always nice to have familiarity. Take it slow and have fun. There really is no rush when starting functional training, the fitness will come naturally. Take the pressure off and be proud of yourself for trying something new. The one thing that I have always yelled from the rooftops about F45 is their strong values when it comes to community and diversity. No matter your fitness background, all are welcome, and each workout and exercise can be modified to suit each members needs.

April Kong: Functional training is super scalable. That’s one of the best things about it. Can’t do a certain movement yet? There’s always a modified version. At F45, our coaches are trained to help you adjust based on your level. You don’t need to be fit to start—you just need to start. The progress will come with consistency. And once you feel that first small win, it gets addictive in the best way.

Hoon Choi: I would honestly suggest starting at a local F45 studio — not just because I work with F45, but because the program is genuinely built for every level of fitness. Every movement can be scaled or progressed depending on the individual. F45 coaches are trained to support new members, help them feel comfortable in the environment, and make sure they’re moving in a way that suits their current fitness level. That kind of support makes a huge difference for someone who might be feeling unsure or intimidated walking into a fitness space for the first time.

WhatsThePlanPlease: What role does recovery play in functional fitness, and how do you guide people to prevent overtraining while still pushing themselves?

Morgan Mitchell: Recovery is the most important aspect! I have learnt a lot in regards to recovery whilst being a professional athlete. The only way to train harder, is to train smarter and when it comes to recovery, even a little can go a long way. I would say having small short term goals in mind is great so you stay on task and it’ll help prevent you from rushing into anything. Rome wasn’t built in a day. I think also recognising your body and understanding when it needs rest is key! All of these things help with longevity and injury prevention. My coach always told me you can’t lose fitness in a day or even 2 weeks so taking a rest day and time to recover is important, don’t stress!

April Kong: Recovery plays a huge role. If you’re always sore or tired, your performance is going to drop, and you’ll lose motivation. I help my members build awareness around how their body feels. At F45, we’ve structured the week to include both high- and low-intensity sessions, which helps people stay consistent without burning out. I always say, it’s not about going 100% every day. It’s about showing up and giving your best for that day, whatever that looks like.

Hoon Choi: Throughout my time as a coach, I’ve met many members who would take back-to-back classes or continue training even when they were clearly exhausted. A lot of them were actually afraid of resting.

I always explain recovery as “one step back to move two steps forward.” Our bodies grow through a cycle of damage → recovery → growth. If recovery is missing from that cycle, you might see short-term progress, but in the long run, training can turn into nothing more than working instead of working out. Recovery is not weakness — it’s a necessary part of getting stronger.

WhatsThePlanPlease: With year-end and New Year resolutions around the corner, what’s your advice for people looking to set sustainable fitness goals through functional training?

Morgan Mitchell: Take it day by day! Short term goals are fun and they keep you in the moment. Also I think rewarding yourself when you have achieved small tasks is a great move and something so often forgotten about because we always want to chase the next big goal. But stopping to appreciate what you have done in the meantime can keep you motivated for the long run.

April Kong: Keep it simple and specific. Instead of “I want to get fit,” try “I’ll do three F45 sessions a week” or “I’ll focus on recovery twice a week.” Action-based goals are easier to measure and stick to. Also, remind yourself why you’re doing it. When your goals are tied to something meaningful, like feeling more energised, building confidence, or just wanting to be healthier for your family, it becomes way easier to stay on track.  And don’t worry about falling off sometimes—that’s part of the process. Just come back the next day.

Hoon Choi: Everyone has different goals they want to achieve through fitness. My biggest piece of advice would be: find someone to do it with you. When you make a goal with someone else, you’ll go further, last longer, and enjoy the process more. No matter what the goal is, the community makes it sustainable.

WhatsThePlanPlease: Morgan, you trained throughout pregnancy and are now balancing motherhood with functional fitness. How has functional training helped you adapt your routine during these life changes?

Morgan Mitchell: Motherhood has been chaotic in the best way! I had to stop running, and only trained at F45 whilst pregnant because it was the only thing my body could handle. Even postpartum it has been immense in my return to running. I train at F45 now 1-2 times a week around all my other training and my husband knows how important it is to me. I feel more present after training at F45.

Some more reasons include:

• 1. Because it helps with my general/base fitness for track training
• 2. Whilst track is monotonous, F45 is not and my coach knows I love spontaneity and fun which is what I get from F45
• 3. It has helped me keep up with my twin girls and their needs
• 4. It is 45 minutes out of my day that doesn’t feel like work and I can get back to feeling like myself.
• 5. It fits into my routine seamlessly and it is a ‘no pressure situation’

WhatsThePlanPlease: For people trying to return to fitness after a long break or a major life event, what advice would you give about starting functional training safely?

Morgan Mitchell: If coming back from injury or pregnancy, definitely see a physiotherapist for a full body check to get the all clear.  Take your time! Do not jump straight back in and rush anything, I tried that and was set back for a few weeks. You really need to be kind to yourself and take it for what it is and accept it.  F45 Coaches know and understand what a person will need on their return to fitness, they wont rush you either so you need to trust them and give them all the information about your comeback and where you are starting from. That way they can ensure your journey is safe and enjoyable. Like I said before, small goals work best. 

For example – I had a C-section and over the course of 6 and a half months my goals were:

• Walk 500m 
• Walk 1.5km 
• Walk a lap of the lake 
• Walk 5 minutes, jog 1 minute 
• Jog 2km 
• Introduce Pilates 
• Introduce F45 
• Return to athletics training for the warm up 
• Complete half a track session 
• Complete a full track session 
• Sign up for HYROX SINGAPORE!!!! 

And now I am here, because I took my time and took it slow. The first 2 months were really hard and painful, but to look back now I am so grateful that I was trusting and patient in my plan and now I can line up on the start line for one of the biggest fitness events in the world!

WhatsThePlanPlease: Looking at year-end resolutions, what’s one practical tip for someone wanting to set realistic fitness goals that they can stick with throughout the year?

Morgan Mitchell: Hard work comes with reward! That has always helped me stay on track. You achieve a healthy balance that way and it keeps you wanting more. For example (I love hitting my daily steps target) When I hit 15,000 steps on Sunday, I can treat myself to a spa day!

WhatsThePlanPlease: April, as both a trainer and a seasoned Hyrox participant, what’s your top advice for preparing physically and mentally for an event like this?

April Kong: Hyrox really pushes you—it’s not just strength or cardio, but how well you can handle both when you’re tired. Physically, I’d say focus on building your engine and your overall strength. Training at F45—our cardio days build endurance, and resistance days help with functional strength. It’s a solid base. Mentally, you’ve got to stay calm and know your pace. It’s easy to go too hard at the start, but it’s a long race. Learn to stay composed and trust your training.

WhatsThePlanPlease: Consistency is key in fitness but often hard to maintain. How do you help clients and participants stay motivated, especially when starting out?

April Kong: I always remind people that motivation comes and goes. What really matters is building the habit. At F45, the structure makes it easier to stay on track—set class times, coaches cheering you on, and a team around you. The community vibe is huge. When people feel supported and start seeing small wins, it becomes something they want to stick with. Also, it’s not about being perfect, it’s about showing up more often than not.

WhatsThePlanPlease: Recovery is often overlooked. Can you share some of your favourite recovery strategies that anyone can integrate into their routine, whether they’re a novice or experienced participant?

April Kong: Recovery is honestly just as important as training, it’s where the real progress happens. For me, it’s a mix of the basics and some intentional movement. I try to prioritise sleep, hydration, and stretching, I’ve also been incorporating Pilates into my routine through FS8 and Vaura. They’ve been such a game-changer for helping me reset, build control and stretch out properly, especially after the sessions at F45. It’s the perfect complement to functional training. Recovery doesn’t have to be fancy—it just needs to be consistent. Even a short walk or some breathwork can help your body (and mind) recharge.

WhatsThePlanPlease: Hoon Choi, you’ve seen functional fitness evolve over the years, especially in Asia. How has the scene changed, and what trends do you see continuing in the coming years?

Hoon Choi: In the beginning, functional training was mostly used in fields like rehabilitation or athletic training. Now it has become much more mainstream, and people’s ability to move well has improved significantly. We’re seeing more people with functional fitness backgrounds take part in competitions like HYROX.

As people’s performance level continues to increase, I believe the next big focus will be on recovery. When I visit fitness-leading countries like the US and Australia, I see an explosion of recovery systems — ice baths, compression therapy, mobility studios, breathwork spaces — and I think Asia is heading in the same direction.

WhatsThePlanPlease: Many people struggle to fit workouts into busy schedules. How can functional training be adapted for those with limited time or specific comfort levels?

Hoon Choi: Once again, I’d suggest F45. In just 45 minutes — only 3% of a full day — you can complete a highly effective, structured workout. The program is designed to suit all fitness levels and includes options for strength-based training, cardio training and hybrid sessions. It’s efficient, targeted and adaptable. So even on the busiest days, there’s really no excuse not to move.

WhatsThePlanPlease: For first-time Hyrox participants in Singapore, what’s the most common mistake you see, and how can they avoid it?

Hoon Choi: The most common mistake I see is simply not fully understanding the rules of the race. Things like how many laps they need to run and the specific standards for each station. Knowing the rules in advance can make a huge difference — it helps with pacing, strategy and confidence. I always encourage first-timers to really study the race format before stepping onto the course.

More information about F45’s athletes available here Find out more about AIA Hyrox Singapore here