Conquering the Orangetheory Inferno Workout: Template, Strategy, & Tips - OTF Workout Today (2024)

The Orangetheory Inferno workout is a tough combination of rowing and treadmill running, designed to test your stamina. It’s all about pace management, with a catch: you strive to excel in rowing after each run.

In this Inferno signature workout, you run a fixed distance and then increase your rowing distance incrementally, aiming for a maximum total rowing distance.

Orangetheory Inferno signature workout has two class formats: 2G, where two groups alternate between exercises, and 3G, where three groups move through various stations.

Orangetheory Inferno 2G Workout

In the 2G Inferno workout, participants tackle a 23-minute Run/Row block that puts their endurance to the test. They start off by resetting their rowing monitors and rowing 100 meters.

Then, they hit the treadmill for a 0.1-mile run or a 0.05-mile power walk. Returning to the rower, they increase their rowing distance by 100 meters with each round. This cycle continues, with the rowing distance growing incrementally every time.

The block ends with a one-minute all-out rowing sprint. Participants note their total rowing distance at the end of the block. After completing the Run/Row block, they move on to the floor block to finish the class.

Example for 2G Inferno:

Reset Your Row Monitor First,

  • Row 100m
  • Run .1 miles / .05 miles walking
  • Row 200m
  • Run .1 miles / .05 miles walking
  • Row 300m
  • Run .1 miles / .05 miles walking
  • Continue for 23 minutes. Keep adding 100 to the row meters. So 400, 500, 600, etc…
  • Last Minute is an All Out Row
  • Keep track of your distance

After that, you’ll move on to the floor block for the rest of the 2G class.

Orangetheory Inferno 2G Workout Template:

Row / Tread block (Inferno): 23 minutesFloor Block 1: 8 minutesFloor block 2: 8 minutesFloor Block 3: 4 minutes
– Reset your row monitor

– 100m AO row, 160m (0.1 mile) (PW 80m / 0.05 mile @ 6%) base push run

– 200m AO row, 160m (0.1 mile) (PW 80m / 0.05 mile @ 6%) base push run

– 300m AO row, 160m (0.1 mile) (PW 80m / 0.05 mile @ 6%) base push run

– Each round add 100m to the row, try to stay close to a push effort on the rower
– Last minute is an AO row
Record your total row distance

Back to back:
-10 total x TRX alligator

-10 x bench chest fly

-10 total x seated reciprocating shoulder press,
rest

-12 total x alt low side plank

Back to back:
-10 x TRX high row to bicep curl

-10 x reverse fly

-10 total x high plank pull through, rest

-12 total x bird dog

-12 x reverse crunch

-12 total x dead bug, rest Repeat until

finisher: 1 minute of either reverse crunch or dead bug at an increased intensity.

[Note that the above is not always the case. it changes from studio to studio and from Time to Time.]

Orangetheory Inferno 3G Workout

The 3G Inferno workout features a 14-minute rowing block designed to push participants’ limits. They kick things off by resetting their rowing monitors and tackling an initial 100 meters.

After that, they engage in 20 lateral hops or an alternative bodyweight power exercise suggested by the trainer. With every new round, participants ramp up their rowing by an additional 100 meters.

Just like in the 2G workout, they’ll log their total rowing distance once the block concludes. Once they wrap up the rowing segment, they move on to the floor exercises and treadmill intervals to finish up the workout session.

Example for 3G Inferno:

Reset Your Row Monitor First,

  • Row 100 m
  • 20 hops (or do exercise)
  • Row 200 m
  • 20 hops
  • Row 300 m
  • 20 hops
  • Keep going in 3G for 14 minutes. With each new round, add 100 meters to the length of the row. So 400, 500, 600, etc…
  • Keep track of your distance

After that, you’ll move on to the floor block and treadblock for the rest of the 3G class.

Orangetheory Inferno 3G Workout Template:

Rowing Block: 14 minutesFloor Block 1: 6.5 MinutesFloor Block 2: 6 minutesTread Block : 14 minutes
-Reset your row monitor, select 14 mins under stored programs

-100m push row, 20 lateral hops

-200m push row, 20 lateral hops

-Each round add 100m to the row, try to stay close to a push effort on the rower

-Last minute is an AO row

-Record your total row distance

-5 x power push up

-10 x chest fly

-15 x overhead tricep extension

-Repeat until time

-10 total x alternating plank low row

-10 x TRX low row (tempo)

-10 x hammer curl

-Repeat until time

Tread Block (1)
-1 min push
-30 sec base
-1 min push
-45 sec base
-1 min push
-1 min base
-45 sec AO
Tread Block (2)
-Increase push intensity
-30 sec push
-30 sec base
-30 sec push
-45 sec base
-30 sec push
-1 min base
-30 sec push
-75 sec base
-1 min AO

[Note that the above is not always the case. it changes from studio to studio and from Time to Time.]

What are Everyone’s OTF Inferno Goals?

Basically, everyone has different Inferno goals depending on their fitness level, passion, experience, flexibility, and even body height. I think an average person targets 4000 m in 2G classes and 3000 m in 3G classes.

Data analysis indicates the inferno score as follows;

Score2G3G
Top4100 m and above3000 m and above
Average3500 m2700 m
Bottom3000 m and below2200 m and below

Nonetheless, people have different goals, which also differ across the two class types.

Can I Power Walk the Inferno?

Definitely! In the 2G classes, you’ve got the option to power walk, and it’s an awesome way to rack up those rowing points. Power walkers usually spend about half the time on the treadmill compared to runners, which really lets them focus on crushing it on the rower. Just make sure to keep that incline at a solid 6% when you’re power walking to keep the intensity up.

Orangetheory Inferno Benchmark Crushing Strategy: (I follow)

  1. Stay logged into the rower. Do not log into the tread.
  2. Power walk at 4-4.5 mph (incline 6%). I can finish 0.05 mi in less time with less effort than running 0.1 mi.
  3. Racing Start for each interval on the rower (1/2 stroke, 3/4 stroke, full stroke), followed by a Power 10 (10 strokes as hard as I can).
  4. First 3 intervals on the rower (100, 200, 300 m) as all outs.
  5. Push pace row for intervals longer than 300 (1:40 500 m split time, 24-26 spm).
  6. Give 2-3 hard strokes right before reaching the distance goal for the interval, so that the water continues to spin and rack up meters while I’m on the tread.
  7. Add interval distance to the total meters accumulated, not the interval distance goal (if I get 123 m in the first interval, with effort stopping at 100 m but letting the water spin; then when I come back for 200 m interval my new goal is 123+100=223 m, spins to 258 m while I’m on the tread, the new goal is 258+200=458 m).

Orangetheory Inferno Tips

Below are a few tips you can take to an inferno class to reap better results;

  1. Have a target goal in mind, which will push you even when things get tough.
  2. Get prior exercise and practice your flexibility and the exercises you will be taking in Inferno if you want to nail it.
  3. There are 2G and 3G class options; choose wisely!
  4. Doing a power walk has better rowing points because you spend half as much time on the treadmill as in a treadmill push.
  5. Remember that the more speed you put on the treadmill, the more time you spend waiting for it to slow. Besides, you need to save energy for the Row.

However, always listen to your body; slow to regain composure if you feel like puking or out of breath.

Conclusion

Orangetheory Inferno is a tough and challenging Orangetheory session that takes place occasionally. It raises the self-competition in users, who do their best to beat their last best points.

It is also fun and different from other OTF classes, hence the reason users are always looking forward to the next.

Related posts:

  1. Orangetheory Capture the Flag Workout
  2. Orangetheory Everest Workout: Template and Tips
  3. Pausing Your Orangetheory Membership: Policy and Fees Explained
Conquering the Orangetheory Inferno Workout: Template, Strategy, & Tips - OTF Workout Today (2024)

FAQs

What is the Orangetheory Inferno workout routine? ›

The Structure of Inferno

Here's a simplified breakdown of the Inferno workout: Row for 100m: Your Inferno begins with a 100m row, setting the pace for what's to come. Walk/Run: Depending on your level, you'll either walk 0.5 miles or run 0.1 miles. Row for 200m: Up the challenge with a 200m row.

What is the OTF Inferno Challenge? ›

The Inferno workout is a rowing focused run-and-row challenge. Push yourself to cover a long distance in 60 minutes! 🧡🧡 #fitness #orangetheoryfitness #gymtok #gym #otf #otfinferno. otfmedway. ✨Behind the Scenes✨ of our Inferno Brag Board!

How many times a week should I go to Orangetheory to see results? ›

Dr. Masteller recommends attending 3-4 Orangetheory classes weekly, while also being physically active on your off days. But too much of a good thing ... isn't always a good thing. Sometimes you have to step back to move forward.

What is Inferno exercise? ›

A 50 minute workout with high intensity sections across Speed, Agility, Plyometrics & Strength. The workout is tough but rewarding & ends with an abs/core conditioning section followed by stretching.

Is Orangetheory Afterburn real? ›

THE POST-WORKOUT AFTERBURN

Orangetheory is based on the science of EPOC, excess post-exercise oxygen consumption. If you challenge your body at the right intensity, your body will work harder to recover oxygen lost during exercise. This revs your metabolism and makes you burn calories long after your workout is over.

Is it OK to go to OTF everyday? ›

Therefore, Sides suggests taking three to four Orangetheory classes every week for more long-lasting results. There can be too much of a good thing, and Dr. Owens warns that overexercising can create an undesired spike in your cortisol levels.

Do people lose weight with OTF? ›

The Orangetheory Fitness workout may result in members reducing fat mass and increasing muscle mass, but these positive changes are not always reflected by weight nor body mass index (BMI). In other words, if you're only measuring weight loss, you will miss out on appreciating these other changes.

What is the inferno race? ›

The race is the longest Downhill in the world starting from the Schilthorn at 2,970m and finishing, when conditions permit, in Lauterbrunnen at 800m, a course of over 14.9km. The race is so popular that it is limited to 1,850 competitors, starting at 12 second intervals throughout the day.

Do you really burn 500 calories at Orangetheory? ›

Orangetheory: 500 to 1000 calories for a 60 minute workout

But while you can burn anywhere from 500 to 1000 calories during the 60-minute workout, you'll still be burning mega calories even while you fill up on post-workout Chipotle. Interval training revs up your metabolism like nothing else.

How long does it take to see results from Orangetheory? ›

A reduction of 1 to 3% body fat is a realistic goal over an 8- to 12-week period. Similarly, a realistic expectation for gradual weight loss is 0.5 to 2 pounds per week, which translates to 4 to 16 pounds over an 8-week period like the Transformation Challenge.

How accurate is an Orangetheory body scan? ›

This test is not as precise as an MRI or DEXA, but is reliable at tracking changes over time, as long as people follow directions. Mostatabi had her first InBody scan in January, when she signed up for a strength challenge at Orangetheory. “It's a super simple process,” Mostatabi says, which takes less than a minute.

Should you eat before Orangetheory? ›

Fuel Up For OTF

Opt for a quick and easily digestible snack, such as fruit. If you have at least 60 minutes until your OTF HIIT cardio workout, consider a light snack of ~150 to 200 calories that focuses on carbohydrates with a small amount of protein.

What is the average age at Orangetheory? ›

Orangetheory caters to gym-goers between the ages of 25-45, with their largest cohort being females between the ages of 25-49. Baby Boomers are underrepresented at Orange Theory.

What to eat after an Orangetheory workout? ›

After Your Workout

Pairing your protein with a serving of carbohydrates — like mixing protein powder in milk —also supports muscle recovery and replenishes the energy you used during those All Outs on the treadmill.

What is Inferno Pilates? ›

Inferno Hot Pilates (also known as IHP), is a low-impact, high-intensity, interval-training class based on Pilates principles. IHP is kind on the joints, and every exercise we do includes the core, so there will be some serious stomach muscle, glute, and pelvic floor activation for sure!

How many calories do you actually burn at Orangetheory? ›

A single 60-minute Orangetheory class can burn an impressive 500–1,000 calories. During high intensity exercise, you exert a lot of energy. To do that, your body “burns” calories to support your activity.

Will I lose weight at Orangetheory? ›

The Orangetheory Fitness workout may result in members reducing fat mass and increasing muscle mass, but these positive changes are not always reflected by weight nor body mass index (BMI). In other words, if you're only measuring weight loss, you will miss out on appreciating these other changes.

What should I eat when working out at Orangetheory? ›

Orangetheory Nutrition Program Manager Jay Patruno, RDN, LDN, CPT, CNC, says as a rule of thumb, the closer you are to working out, the more you should focus on eating simple carbohydrates. Meanwhile, the further out you are from exercising, the more you can add in protein, fats and fibers.

Top Articles
Latest Posts
Recommended Articles
Article information

Author: Chrissy Homenick

Last Updated:

Views: 6267

Rating: 4.3 / 5 (74 voted)

Reviews: 89% of readers found this page helpful

Author information

Name: Chrissy Homenick

Birthday: 2001-10-22

Address: 611 Kuhn Oval, Feltonbury, NY 02783-3818

Phone: +96619177651654

Job: Mining Representative

Hobby: amateur radio, Sculling, Knife making, Gardening, Watching movies, Gunsmithing, Video gaming

Introduction: My name is Chrissy Homenick, I am a tender, funny, determined, tender, glorious, fancy, enthusiastic person who loves writing and wants to share my knowledge and understanding with you.