F45 Training Dharmawangsa Square
F45 Training Dharmawangsa Square offers a revolutionary approach to group fitness, combining high-intensity interval training (HIIT), functional strength routines, and circuit-style classes. Located in the vibrant heart of South Jakarta, our studio is far more than a typical gym; it is an active wellness hub designed to challenge and accommodate every body. With access to over 5,000 dynamic exercises and 80+ curated workouts, our members never experience the same routine twice, ensuring continuous athletic progression and zero mental plateaus. As an official HYROX Training Club, we specialize in building the elite cardiovascular endurance and strength required for modern athletic fitness challenges. Guided by certified, high-energy trainers who provide hands-on personal-trainer quality attention within a supportive team environment, F45 is the community you have been looking for.
HYROX Training Partner
Access specialized conditioning classes matching the demands of the global fitness race.
Over 5,000 Exercises
Enjoy unmatched workout variety with programs designed by world-class exercise scientists.
Unrivaled Team Energy
Train inside an ego-free, highly motivating community that holds you accountable.
Coach Adrian
Head Trainer
With over 7 years of high-performance coaching experience, Adrian specializes in athletic endurance, HYROX preparation, and structural movement patterns.
Coach Sarah
Senior Fitness Coach
Sarah holds an exercise science degree and is passionate about custom movement scaling, structural injury modifications, and supportive body transformation coaching.
Linda, 58 yrs
"I NEVER liked working out, especially in gyms! I LOVE F45! All the trainers I have worked with are very encouraging and helpful. They have done an amazing job of creating a community. I feel better than I have felt in years! I'm 58 years old... if I can do it, you can too!"
Mark, 34 yrs
"I am a former OTF member looking for a change and a challenge and found it at F45! I have seen more results in my 6 months of membership than in my 5 years at OTF. The coaches at F45 are knowledgeable and make the workouts fun!"
Rian, 29 yrs
"I have been attending F45 for six months now, and I can confidently say it has been a transformative experience. The trainers are amazing, pushing me to new heights while maintaining a fun and supportive atmosphere. The workouts are exciting, targeting different muscle groups and improving my fitness level. The camaraderie among members is truly inspiring."
Dewi, 42 yrs
"For over a year, I have been a dedicated member of the F45 community, an experience that has completely changed my life. I lost 45 pounds, not only achieving my goals but truly thriving in the best shape of my life. This new vitality extends beyond the gym – it energizes my home life and has earned me many compliments."
Functional Training Turf Floor
A spacious, fully carpeted premium turf zone equipped with functional sled tracks, weighted gear, and training rigs.
Interactive Visual F45 Screens
Our integrated TV screen guidance system displays real-time timers, motion demos, and station layouts to guide you flawlessly through each class.
Modern Locker & Shower Rooms
Equipped with private showers, spacious individual lockers, hair dryers, and grooming amenities for post-workout convenience.
F45 45-Day Challenge
A holistic body transformation program that includes structured nutrition advice, lifestyle tracking, and daily athletic group sessions.
HYROX Athletic Conditioning
Highly specialized endurance classes focused on combining high-volume rowing, running intervals, sled pulls, and wall balls.
Darmawangsa Square, Jl. Dharmawangsa Raya, RT.1/RW.2, Pulo, Kec. Kby. Baru, Jakarta Selatan, Daerah Khusus Ibukota Jakarta, Indonesia
Open in Google MapsPlace ID: ChIJwXa8IGXxaS4RYgymCZc-LMw
F45 Cardio
Entraînement cardiovasculaire haute intensité
F45 Resistance
Specialized class
F45 Hybrid
Specialized class
HYROX Conditioning
Préparation aux compétitions HYROX
F45 Challenge Sessions
Specialized class
Strengths
- Official HYROX Training Club - Gain access to specialized prep training specifically designed to build functional power and metabolic capacity for the world's premier fitness race.
- Outstanding Coach Support - Certified trainers monitor form, scale down movements to safely avoid injury, and provide the supportive motivation of a personal training session.
- Infinite Workout Variety - Featuring a rotation of over 80 curated workouts, you will never experience muscle adaptation plateaus or workout boredom.
- Welcoming Community - Our environment is ego-free, highly social, and supportive, ensuring you feel motivated regardless of your current shape or age.
Watch points
- No Open Gym Access - The studio is strictly session-based; there are no times reserved for self-guided or independent weight lifting outside of coach-led class hours.
- Premium Membership Rates - Starting at around Rp 1.500.000 per month, it represents a larger financial investment than standard commercial fitness franchises.
F45 Cardio
A heart-pumping cardiovascular session designed to burn calories and build exceptional lung capacity. Using high-intensity metabolic intervals, these classes challenge endurance, power, and mental toughness.
Objective: Cardio & Fat Burn
F45 Resistance
Functional resistance training focusing on slow, controlled tempos to isolate muscle groups. Using dumbbells, barbells, kettlebells, and pull-up frames to promote functional hypertrophy and muscular strength.
Objective: Strength & Muscle Tone
F45 Hybrid
The best of both worlds. Hybrid classes push your cardiovascular limits while building structural power through full-body resistance. Perfect for building dynamic endurance.
Objective: Full-Body Conditioning
HYROX Conditioning
Specialized conditioning intervals focused directly on the movements found in the HYROX global fitness race. Melds endurance running concepts with heavy sled pushes, rowers, and dynamic wall balls.
Objective: Athletic Power & Endurance
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
F45 Training is located inside Dharmawangsa Square, situated in the highly exclusive Kebayoran Baru district of South Jakarta. This upscale, secure enclave is characterized by beautiful residential streets, high-end shopping plazas, international schools, and popular lifestyle boutiques.
Public transport
Easily reachable via local public transportation routes, and just a 10-minute taxi ride from the Blok M BCA MRT Station.
Parking
Secure and spacious multi-level basement and outdoor parking spaces managed directly by the Darmawangsa Square mall.
Landmarks
Approach
Our philosophy is 'Team Training, Life Changing'. We operate under the belief that fitness is more sustainable, more enjoyable, and far more effective when pursued together inside a vibrant, supportive community.
Methodology
We utilize functional training methodologies paired with high-intensity interval layouts. Guided by certified coaches and real-time screen demonstrations, our members work out on structured stations that focus on natural human movement.
Progression
With over 5,000 distinct movements in rotation, our daily programming naturally challenges and builds muscle mass while protecting joints. Trainers monitor individual performance daily, offering progressional weight levels as your movement mechanics advance.
Unlimited Monthly Membership
- Unlimited access to HIIT, Cardio, and Resistance sessions
- Dedicated coach supervision and movement scaling
- Official F45 Challenge app access with nutritional guides
Multi-Month Commitment Package
- Discounted pricing based on a 3-month commitment
- Unlimited daily training classes
- In-body scanning and body composition reviews
First visit
Please arrive 15 minutes before your scheduled class starts. A trainer will meet you at the reception desk, walk you through our facilities, introduce you to the workout layout of the day, and show you how to read the visual guidance screens.
Required equipment
Clean, indoor-only athletic footwear with good grip, comfortable workout apparel, a sweat towel, and a reusable water bottle.
What a typical session looks like
Sessions consist of an interactive 5-minute video-led dynamic warm-up, a 35-minute intense functional circuit at your assigned stations, and a 5-minute coach-guided dynamic cooldown stretch.
Cardio & Endurance
Free Weights & Strength
Functional Accessories
Global 45-Day Challenge
Our quarterly signature fitness event featuring body metrics tracking, macro nutrition guides, and competitive community goal setting.
HYROX Studio Simulation
An intense team-based simulation challenge mimicking the athletic exercises and endurance runs of an official HYROX race.
Coach Adrian
Adrian brings a wealth of athletic experience to the studio turf, pushing our members past their mental plateaus with safe, effective form instruction.
Coach Sarah
Sarah specializes in body transformations. She believes group fitness should be highly social, completely safe, and accessible to every level of athlete.
HYROX
Official HYROX Training Club affiliation, bringing specialized fitness race programs and event preparation directly to South Jakarta.
F45 Shop
Exclusive member retail partnership offering 10% to 20% discount rates on official training apparel and accessories.
Flexible premium membership options starting from approximately Rp 1.500.000 per month. Memberships grant unlimited access to HIIT circuits, official strength and conditioning programs, and customized trainer adjustments.