advanced strength and conditioning for current and future firefighters
Train with Structure.
Perform with Confidence.
Test drive FDX free for 7 days and step into the world’s largest firefighter fitness community. You’ll train with structure, push past excuses, and stay consistent alongside a crew that gets it done. In just one week, you’ll see what it feels like to perform with confidence and start becoming the firefighter your crew can count on.
Why Firefighters Trust FDX
Our program is built around what firefighters said they need most. Structure, accountability, nutrition, and performance. These are not just workouts. They are the key to staying ready for the fireground and for life.
Built-In Structure
No more guesswork or wasted time. Every day you open the app to a clear plan that fits your shift schedule and keeps you progressing with confidence and motivation
Proven Progress
FDX is designed to help you drop weight, build strength, and increase stamina without burning out. You see real improvement in your endurance, strength, and reliability on the job.
Accountability That Sticks
You are not training alone. FDX includes leaderboards, coaching support, and the largest firefighter fitness community in the world so you stay consistent and never fall off track.
10 reasons Firefighters Choose FDX
FDX is not another generic fitness program. It was built by firefighters, for firefighters, and it shows in every detail. Here are ten reasons why thousands of your brothers and sisters in the fire service trust FDX to keep them ready for the job and for life.
Shift-Smart and Flexible – Rearrange sessions around 24-hour shifts, overtime, and family life while maintaining steady progress every week.
Firefighter-Specific Programming – Each cycle builds job-ready strength, stamina, and mobility that transfers directly to the fireground daily.
Community That Pushes You – Join the world’s largest firefighter fitness community for accountability, encouragement, and shared momentum across departments.
The Leaderboard Edge – Compete with firefighters nationwide, track progress publicly, and use friendly competition to keep showing up.
Periodic Firefighter Assessments – Measure performance multiple times per year with standardized, job-relevant tests that guide smart training decisions.
Built by Experts, Backed by Science – Created by PhD-level coaches with decades of tactical and firefighter performance research and practice experience.
Access to Coaching and Guidance – Get answers from coaches and members on movement, nutrition and mindset to keep you moving forward.
Scaling for Every Level – Workouts adapt for rookies, veterans, and anyone training around injuries so progress always continues safely.
Equipment-Flexible Workouts – Train effectively with just dumbbells at the station or a full gym when available off-duty with our limited equipment options.
Zero-Risk Trial – Start free for seven days, explore everything, and cancel anytime with no contracts or hassle.
Cancel anytime. No contracts. If you stay after your trial, it’s only $27 a month — less than a dollar per workout.
Trusted by Firefighters Everywhere
FDX is more than a program. It is the world’s largest firefighter fitness community built on sweat, discipline, and results. Thousands of firefighters have transformed their health, strength, and confidence through FDX, and their stories prove what is possible when you train with us.
“I’ve dropped 40lbs since joining in January and feel way better throughout the day. I’ve also motivated a few others at the department to join me, and the Saturday workouts really seem to bring the guys together. It’s way more than just a workout of the day, it’s a structured plan for success”
“I just wanted to say thank you! I’ve been on your program for a few months now and have never felt better. Crushed the CPAT by 2 minutes and now, just started at Montreal’s Firehouse 15 as a full-time firefighter. Couldn’t have done it without your help. Thank you from the bottom of my heart”
“I hit a new squat PR with an extra 25 pounds and never missed a workout, even on night shifts. Before I kept re-starting over and over again, but this kept me on track. Seeing my progress on the leaderboard motivated me more than anything else. Now I’m proud to say I’ve been consistent for months”
Disclaimer: Results vary. These stories reflect individual experiences and do not guarantee the same outcomes for every member.
Getting Started is Simple
Sign up for your 7-day risk-free trial and see what it is like to train with structure and community. FDX walks you through every step so you know exactly what to do and never waste time guessing.
Step 1: Sign Up for Your Risk-Free Trial
Claim your 7 days of full access to FDX. No contracts and no hidden strings attached — just a chance to see the program for yourself.
Step 2: Download the App
Right after sign-up, you’ll be guided to download the FDX app. Your workouts, coaching access, and community will load automatically so you’re ready to train.
Step 3: Start Training Today
FDX is a daily program, so you can begin on whatever day it is. Each workout comes with clear instructions, scaling options, and job-focused design so all you need to do is show up and follow the plan.
Cancel anytime. No contracts. If you stay after your trial, it’s only $27 a month — less than a dollar per workout.
Frequently Asked Questions
We know joining a new program comes with questions. Here are the answers firefighters ask most before starting FDX, so you can feel confident and ready to jump in.
what makes fdx different?
“FDX is not a generic workout plan. It was built by firefighters, special operators, college professors, and doctors in human performance who know the demands of the job firsthand. Every session is designed to build strength, endurance, and resilience so you are prepared for whatever the fireground throws at you.
“I joined FDX to train specifically for the job. The goblet squats box step ups, and strength metcons felt exactly like what I face on shift. My fitness has never been better.”
— Sarah C. FF/EMT
What is the cost of FDX?
You can start with a free 7-day trial. After that it is $27 per month, less than a dollar per day, with no contract. You can cancel anytime directly in the app. For even more savings, the annual option gives you two months free.
“I’ve been with this program for two years, and the results speak for themselves. The format is smoother than other programs I’ve tried, and it balances endurance and strength perfectly for what we do. I’d 100% recommend FDX to anyone.”
— Dylan P. FF
What fitness level do I need to be for FDX?
FDX is built for every level. Whether you are preparing for the fire academy, coming back from time off, or leading as a chief, you can scale the program to your ability. Beginners use modified versions, while advanced athletes take on the full workload. Everyone progresses at their own pace while following the same structured path.
“Getting ready for the academy was a breeze with this program. By class time I was confidently crushing drills and stair climbs. I was way more fit than most in my class.”
— Cody R. FF
What day of the program do I start on?
Any day you want. FDX runs daily, not in short cycles that end and leave you guessing. We also structure the year into four training phases so you are always progressing with purpose. Just sign in, follow the plan, and keep moving forward. If time feels like an obstacle, remember this: you have time for what you make time for. Your health and your crew depend on it.
“I’m a firefighter and dad juggling work, family, and training. FDX gave me a plan I could follow even on my busiest weeks so I never skipped a session.”
— Sarah C. CAPT.
What if I don’t have access to a full gym?
FDX is flexible. While a full gym setup is ideal, the program includes modifications for dumbbells, bodyweight, or minimal gear so you can train effectively at home, at the station, or while traveling.
“FDX gave me the structure I’d been missing. I used to wander around the gym guessing my workouts but now I follow a clear, solid plan every day. I’m more consistent and I see real progress.”
— Adam C. LT
How are the FDX Weekly Workouts Structured?
Each week follows a proven structure that covers every area firefighters need:
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Monday: Functional strength, bodybuilding and muscular endurance
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Tuesday: Engine building with cardio, calisthenics, and core (C3)
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Wednesday: Functional strength training, round two
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Thursday: Rest, active recovery, or make-up session
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Friday: Explosive lifting and metabolic conditioning
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Saturday: Zone 2 endurance or “The Circus” group workout for camaraderie
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Sunday: Rest, active recovery, or make-up session
This balance of strength, conditioning, and recovery keeps you improving without burning out.
“After eight weeks I shaved 90 seconds off my 1.5-mile run and no longer get winded on stair climbs. I feel faster on scene and more confident knowing I can keep going when it really matters.”
— Jason P. PFF
How is FDX delivered, and how can I track my progress?
FDX is hosted on the TrainHeroic app. Inside the app you will find daily workouts, video tutorials for each exercise, progress tracking, and a leaderboard. You can compete with firefighters worldwide, measure your progress over time, and train with confidence knowing your form is backed by expert demonstrations.
“As a busy volunteer engineer I needed accountability and a good community. The coaches notes and the leaderboard keep me honest and motivated. It feels great to see and share progress with other members.”
— Shane L. FF
how do i cancel my membership?
If you signed up for the FD Athlete membership before November 18, 2024, please visit our Contact Us page in the footer to change your membership status.
If you joined the new FDX Hybrid Program on or after November 18, 2024, simply log in to the TrainHeroic app:
1. Tap your profile image in the lower right corner
2. Select the settings gear in the top right corner.
3. Choose “My Training”
4. Click the trashcan icon next to your Team or Program
5. Confirm by selecting “Delete”
“FDX makes everything simple and clear. The app is easy to use and the structure keeps me on track without overthinking. It is the only program I have actually stuck with long term.”
— Kevin R. LT
Meet the FDX Team
Our Mission
Firefighters are athletes, but our game is life or death. The public relies on us. Our crews rely on us. We do not have the luxury of being average. We are modern-day knights, sworn to protect and ready to step into the fire. FDX exists to bring back the grit that defines this job and push every firefighter to become the athlete their community can count on.
Who We Are
I’m Donny Pearson, firefighter, Founder and CEO of Firefighter Furnace. Since 2007 I’ve lived this life, seen the toll it takes, and felt the urgency to change the way we prepare. In 2014, after two heart attacks in my own station, I launched Firefighter Furnace to transform how firefighters train. Today, I’m backed by elite certifications, a Master’s pursuit in Tactical Athletic Performance, and a relentless mission to raise the standard in fire service fitness.
Alongside me is Dr. Anthony “AJ” Mack, a Professor of Kinesiology and Ph.D. in Health & Sport Science. With years of experience training athletes and tactical professionals, AJ brings the science of performance to our firehouse grit. He has coached everyone from collegiate athletes to first responders, and now his expertise fuels FDX.
Why We Exist
This is more than training. It’s a movement to make firefighters stronger, faster, and more resilient. It’s about walking into every shift knowing you are ready for the unknown. FDX isn’t just workouts. It’s a brotherhood and a standard. Join us, and become the firefighter you were meant to be.
DONNY PEARSON, BBA, PT
CEO | TACTICAL PERFORMANCE COACH
Anthony Mack, PHD, CSCS
STRENGTH AND CONDITIONING SPECIALIST
THIS IS YOUR MOMENT
FDX is not just a program. It is a standard. A call to every firefighter who refuses to be average.
Take the 7-day risk-free trial and see for yourself. If it’s not for you, cancel anytime. If you stay, it’s less than a dollar a day — no contracts, no excuses.
I built this for firefighters who are ready to lead from the front, to show up stronger, and to set the tone for their crew. The fireground is unforgiving. Your preparation cannot be optional.
Your crew is counting on you. Your family is counting on you. The community you serve is counting on you.
Step up now. Train with FDX. Become the firefighter you were meant to be.
— Donny Pearson
Founder, FDX
