This post has been a long time coming!
Most of you already know that I currently spend my days working as a Studio Manager at an Orangetheory Fitness studio in Brooklyn, New York. The biggest perk of my job is having easy access to pop into any studio on standby, and I have had my fair share of Orangetheory Fitness workouts over the past few months to be able to share valid information with you.
I have received a lot of questions regarding what to expect at an Orangetheory workout along with many comments expressing concerns about the workout coming across as too intense. Today I’m addressing them all in one post, and I’d love to answer any more questions you have in the comments section!
What is an Orangetheory Fitness Workout?
Affordable personal training in a group setting!
Orangetheory Fitness is a 1-hour total body workout that focuses on strength, endurance, and power. Each workout is created by a team of fitness professionals at the corporate headquarters in Florida and sent out as the same “Workout of the Day” to every studio across the nation every day.
Each class is different, but you can expect to spend 25-30 minutes on the treadmills and indoor water rowers for cardio training, and 25-30 minutes at a weight station doing a variety of exercises that uses equipment like TRX straps, dumbbells, BOSU balls, medicine balls, and ab dollies. You are working with a certified personal trainer as your coach throughout the entire class who makes sure that you aren’t over-training or under-training, and this is also tracked using heart rate monitors.
Orangetheory Fitness features high-intensity interval training that monitors five heart rate zones. All zones are color coded to make it easy to understand, and the workouts are designed to train in three zones: the blue, green, and orange zones.
The workouts are scientifically designed to keep heart rates in a target zone (the “orange zone” — hence the name!) that spikes metabolism and increases energy. The goal is to get at least 12-20 minutes of the 1-hour workout (well, 55 minutes with a warm-up and cool-down) in the orange zone while working at 84% of your maximum heart rate or higher. People who do this generally burn between 500-1,000 calories per workout (<- seriously), and continue to burn calories for up to 36 hours. This is called the afterburn, and is where the brand hashtags #startburning and #keepburning come from.
After the workout is over, your class summary pops up on the television screens, and these results are also sent to your email inbox for easy tracking.
Nearly all Orangetheory Fitness locations invite you to try your first class for free. (Local residents only.) First time visitors are asked to arrive at least thirty minutes before the class start time. This is to ensure that you will have the best experience possible with a proper introduction to the instructor, equipment, and science behind the workout.
Every studio is different, but all New York City (and most bigger city) locations are Premium studios. This means that the prices run a little higher, but there are extra amenities like showers, beauty stations with products, (our location will have actual locker rooms!), and a towel service.
You will never repeat the same workout twice. It took me a few classes to feel like I really got the hang of everything, but now it all seems pretty simple. It’s a fool-proof workout that is great for anyone looking for challenges, results, a community, and a fun workout environment!
Frequently Asked Questions
• How are Orangetheory Fitness workouts for all fitness levels?
I get this question on a daily basis, and it’s a great one!
Every workout is the same from studio to studio, but with the help of the Coach, they are personalized to fit any fitness level. For example, on the treadmill, you have the option to take class as a power walker, jogger, or runner. If you aren’t sure what level you should start at, that is where the Coach comes in with suggestions. At the weight stations, the exercise circuits are demonstrated by the Coach with options to modify or advance movements. You have a certain amount of time to complete each circuit (say, six minutes), so you go through it as many sets as you can. You’re at your own pace and may be going faster or slower than your neighbor.
That said, someone brand new to fitness classes could be in the same class as a professional athlete, both walking/running at their own speeds.
• What if I don’t like running?
While the workout is designed to train on treadmills and indoor water rowers for cardio, there are striders and stationary bikes available for those who prefer those machines. Coaches give speed suggestions and directions for all machines throughout the class.
• What are splat points?
You get a splat point for each minute you spend training in your EPOC zone (post-exercise oxygen consumption), or the orange zone. Coaches have a goal of getting everyone in the orange zone for 12-20 minutes every class.
Doing so gets you to naturally burn more calories, even after you’re done working out!
• What are tornado classes?
Every so often, a studio will announce a Tornado Warning. Tornado classes are split into three sections on the treadmill, at the weights stations, and on the indoor water rowers. Tornado classes feel more intense than regular classes, as it’s a challenge to spend nearly twenty minutes on each focus.
• How many people can attend a class?
Each studio may vary, but the average is 26. Classes are reservation based, and space is limited with the number of treadmills, indoor water rowers, and weight stations.
• How much are classes?
Each location and market runs on a different tier of pricing. As you can imagine, New York City studios are at the higher end. Right now, all OTF Brooklyn studios are running an amazing deal for the holidays. A drop-in is $32 per session, but you can sign up for a recurring monthly membership (no sign-up fees or long-term contract) for as little as $14 per session if you come 3-4 times per week. (Other locations throughout the country, say Tampa for example, offer unlimited packages for $159 per month. It just depends on the market!)
Memberships are the way to go if you would like to attend on a regular basis, but you also have the option of purchasing class packages in the amount of 10, 20, and 30 sessions.
• Can I use my OTF membership at other OTF studios?
Absolutely! Like I mentioned above, each studio is priced at its market value. All OTF Brooklyn locations are priced the same, so you can visit any of the three locations with a regular monthly membership or class pack. If you have a membership at a regular Orangetheory Fitness studio and travel to a Premium Orangetheory Fitness studio, you may have to pay a cross-regional drop-in fee to attend class there. Typically, however, this isn’t an issue, and you can use your membership for any class across the nation.
• Do I have to wear a heart rate monitor?
To experience the full “orange theory” behind the workout, yes, but it’s not required to still get in an amazing workout.
• Do I have to buy an Orangetheory Fitness heart rate monitor? And what is the difference between them?
Only Orangetheory Fitness heart rate monitors will sync with the OTbeat system and display your stats on the television screens in real-time during classes. You can, however, use OTF heart rate monitors to track other workouts outside of the studio if you download the OTbeat app.
First time guests are given a loaner heart rate monitor. There is a chest strap option as well as a wrist option, and you can try both before you choose which one to purchase. All members will be asked to buy their own heart rate monitor after that. Members choose the type of heart rate monitor based on their personal preference. Some like the chest strap and are able to keep it the tightest next to their heart for the most accurate results. Others do better wearing the wrist link, so they go with that option. It’s totally up to you!
Personally, I prefer the chest strap. Both are easy to clean with a sanitizing wipe or soap and water (just take the pod off/out).
• What type of gym clothes and shoes should I wear?
It’s not always easy to find a pair of shoes that are supportive enough for running, but light enough to walk around or strength train in, too. My best answer is a pair of running shoes that don’t feel too clunky.
I specifically chose these Nike FlyKnit Air Max sneakers to wear to Orangetheory workouts because they feel light but give enough support for everything from sprinting on treadmills to completing plyometric bodyweight and dumbbell exercises. (Also found , , and ) <- on sale!
As far as clothes go, you could wear whatever you want. I prefer to wear leggings and a tank top, but some wear shorts and t-shirts. A supportive sports bra is a must, and make sure to bring a change of clothes for afterwards because you will leave sweaty!
• How often should I attend classes?
There are several factors that employees and Coaches weigh in on before suggesting the right plan for you. What is your current fitness routine like? What do you do outside of Orangetheory workouts? What are your goals?
If you’re someone who is looking to lose weight or tone up quickly, they would usually recommend getting the Premier (unlimited) membership and attending classes 3-4 times per week. If you are someone who likes to bounce around different studios and go running outside a few times a week, maybe the Elite (8 sessions per month) would be best for you.
There are people who fit Orangetheory in between spinning, yoga, barre, and kickboxing classes, and others who strictly attend Orangetheory and come six times a week. Your local Orangetheory staff will help you find a plan that is ideal for you!
• Are the workouts just for women?
Not at all! If I had to guess, I would say that classes generally have a 60% female, 40% male ratio. It’s a fun and challenging workout to do with your spouse!
I’d love to hear about your experience at Orangetheory Fitness if you’ve ever given it a try below! Do you have any questions? I’m here to help!
Questions of the Day
• Have you ever tried/would you like to try an Orangetheory Fitness workout?
• Do you use a heart rate monitor to track your workouts?
Brooklyn locals!
Are you interested in trying an Orangetheory Fitness class? Send me an email at heather@lifeinleggings.com and I’ll help get you set up in a free class! Park Slope — you also have access to a 1-week free trial and complimentary private classes when you secure the lowest VIP Founding Membership rates before the studio opens in early January. Message me for details!
![[in our elementary school era] 🚌😭
Skyler did great walking into KINDERGARTEN with a big smile on his face this morning. I, however, was a bit of a mess on our walk home. 🥹
It’s wild how fast these 5 years with him have gone … 7 since we moved to NYC and into our apartment, dreaming of the day our kids would someday go to the *awesome* school right down our block. 🏫
That day is today, and I still don’t believe it — feeling allll of the emotions and thanking God for placing us here and for being able to trust His timing through the journey. 🫶🏼 #hbshinnyc
SO proud of you, SK - you are going to rock your first year at your “big boy school” - WE LOVE YOU !! 🩵👑](https://lifeinleggings.com/wp-content/plugins/instagram-feed/img/placeholder.png)
Heather, your timing could not have been more perfect! I am trying my first OT class today. I love working out, and attend group fitness classes regularly, but I am so nervous about this class…it even woke me up at 4:30 am. Ha! I am going with a regular who happens to be my best friend, so I know we’ll have fun and get a great workout, but I still have the first day jitters…thx for the post! It definitely got me started on the right foot today.
I’m going to try out my first free Orangetheory class this weekend! Good thing I read this though because I had no idea we had to buy our heart rate monitor after the first class. I feel like you definitely don’t get the full experience without knowing what heart rate zone you’re in. How much do the heart rate monitors go for?
Hi Danielle! I hope you like the class, let me know how it goes! Prices might vary depending on the location, but we sell the chest strap monitors for $69 and wrist monitors for $99. You should be able to test out both before you buy (your first and second class). Enjoy!
My sister and I are planning to try a class together after Thanksgiving! I am so excited because it sounds like my perfect workout, I love combining cardio and weight training. And I have a fit bit that tracks my heart rate, but I don’t always wear it when I workout. I should start tracking it more that because I would like to see how often I get my heart rate up to 80% Max HR. Thanks for sharing!
Patricia @ Sweet and Strong recently posted…Food, Fitness, and other Weekend Highlights
Hi Patricia! Awesome! I hope you enjoy it. Let me know how the class goes!
Heather, I got through my first class (tornado class in fact!) and loved it. The chest strap was not picking up changes in my rate, so they put an arm band on instead. Do you find that to be as accurate as the chest strap? I want to buy one to use when I work out, but am unsure of which to get. I have always read that chest straps are most accurate, and not so great reviews on the ones for your arm. Any advice would be much appreciated!
Hi Cori,
I am an avid OTFer and have used both the chest strap and the wrist monitor. From my experience and my coaches expertise, the chest strap is more accurate. For some it’s uncomfortable, but I didn’t find it uncomfortable. I just needed to replace the strap (not the pod) about 2x a year because it would get worn out (and smelly!). I currently use the wrist monitor and I like it because it requires less maintenance and it’s easier to clean. Although it requires you to remember to charge it frequently.
I also know the loaner heart rate monitors to be a little more finicky than a brand new one out of the box. So I would try both of them again to see if you have a different experience. Good luck!
Thanks for the info. I have tried a Polar heart rate monitor before, and I ended up returning after a few weeks. I don’t know if it is something about my build,but it would start to cut out as well. I bet they will let me try again with the different monitors before I purchase. I don’t want to get stuck on a number, but it definitely makes me push myself harder when I am trying to get into the different zones.
My blood pressure is on the low end of normal (in a good way), and I wonder if this has anything to do with the readings? I should google that! 🙂
Oh no! Yes, any location you visit should offer you to try both versions before you decide what you’d like. The color coded zones definitely help! I don’t even pay attention to the numbers any more, I just go off of what color I’m hitting. Hmmm, great question on the blood pressure. I’m not sure about that, but I do know that everyone has different resting heart rates, and some are lower than normal, which can affect the outcome of your class. Hope this helps!
I personally agree and can attest that we have the least amount of issues with the chest monitors. The wrist monitors act up a lot more and it’s not uncommon to have to change out the pod from time to time. Yes, new monitors are more likely to cause issues! They just need to get “broken in” if you will. Thanks for your input Sarah!
Hi Cori, awesome! Look at you! See the answers below — I agree that chest straps seem to be more accurate, but it’s really what you feel most comfortable with!
I was curious if the heart monitors will work at every location? Is it a problem if I buy one on eBay or from a friend?
A lot of good answers to questions I’ve had! I have kind of stayed away from OT because i am not able to run/jog for more than a few minutes – knee issues. I know you can do brisk walking, but i’m not really into paying that money to briskly walk for half of the workout, you know? Do all of the studios have the alternative cardio machines?
Yes, all of the studios should have stationary bikes and striders (ellipticals). A lot of people use them due to injuries or personal preferences and you can still get a KILLER workout!
Nikki,
they had a bike at the studio I was at…another first timer was trying out as well, and he was on the bike. There are also the water rowers. I know it sounds like just brisk walking, but I feel the same about running…I can run by myself all day long. They give you cues to add speed or incline, and I was pushing myself much harder than I would if I were on my own. I think this would carryover to walking as well. They had cue cards on each treadmill with suggested paces for “walkers,” “joggers” and “runners.” I think you get your first class free, so you should definitely try it out!
You said it perfectly Cori, thanks!
This is so helpful! I’ve been past OT so many times and have been curious but haven’t tried it yet. I did just sign up for a gym membership but I still wouldn’t mind giving a class a try!
Rachel recently posted…2 Days in Denver
Hi Rachel! Awesome — yes, see which location is closest to you and give them a call. I’m sure they’d love to invite you to your first class for free!
I started taking Orange Theory classes about 3 months ago, I’ve been going once a week, mostly because the studio is SO FAR from my place (30 minutes highway drive when there is no traffic) I live in Montreal, Canada and there is only one studio in the whole province, you see how I’m dedicated! Anyhow I love that it challenge my body differently than the other workouts I do. When I started at OT I was struggling, I was walking some and running some on the treadmill. Now I run the whole time, I see a HUGE improvement, it’s impressive especially since I’m going only once a week. It really feels like the complement to my other workouts… or perhaps it’s more the other way around : my other workouts are the complements to my OT weekly workouts (I train 4 times a week total).
Oh I love that I can use the OT heart monitor for all of my other workouts too! I used to own a polar (I still do but I lost it in the house!), but after a couple of years and noticing that I was obsessing with the calories, I stopped using it. I like that OT do not focus on calories, more on the performance “heart rate zones” and I like the “competition” it gives, it challenge me, even if I’m not a competitive person!
Hi Mariam! That’s so awesome, you are dedicated! I love it! So great to hear the trip is worth it. Keep up the great work!
I thought I’d give an update, I am now going twice a week! Actually the more I go the more I want to go! I don’t care if it takes me 1 hour to go there 🙂 I’m fed up of regular gyms and as much as I like training on my own I can’t push myself as much as in group trainings. I guess I’d go even more If I had the time but I work full time and I have a small child… 🙂
HI Miriam,
Did you see that there are more studios opening in MTL? One in TMR, Rosemere, Boucherville and I hear rumblings of others. Not sure where you are coming in from, I commute from Laval. Hoping they open one here soon
Would happen to know of any OT classes in the Seattle downtown area?
Now a days many of the people are showing interest towards latest techniques to start their daily workout regime. Your post will be helpful to many and including myself.
I joined one in Ohio at the end of December and love it! Is it detrimental to go over 20 splat points for the workout?
Just finished my second workout. Love,love, love it! My heat rates are in orange 25 min and red 27. I this too much? I’m working hard and am in average shape. Slightly out of breath but not bad. Will it get harder to achieve orange and red the better shape I’m in?
Hi Carla! It’s completely normal to get a high percentage of your splat points in the orange and red zones on your first visit. It’s also normal to not get any splat points at all. Everyone has a different resting heart rate, and some can be extremely low or high. For example, mine is low and I have to work REALLY hard to get even a few splat points these days. My husband, however, is always in the orange and red even on a jog. He has a high resting heart rate. We always joke about it when we work out together. Also, the more you come in for workouts, the more conditioned you will get towards this type of interval training. Eventually, your summaries should even out to more of a pyramid where you spend most of your time training in the green zone! I’m sure your Coach will be able to answer any additional questions you have about this on your next trip in! Keep Burning!
Am I still getting an effective workout if I’m not getting in the Orange? I have a low resting heart rate and have been working out nearly every day before starting orange theory. However, I only got one splat point during the whole workout! Even five seconds of rest would put me in the grey or blue zone. If I’m not in Orange, am I still getting the after burn effects? It’s silly that I have to work 5X harder to get Orange and my boyfriend lightly jogs and goes in the red!
Hi Heather
I joined OTF last week and I attended 4 times. Only I see is red zone and very little orange on my results in every clases. I monitor during workouts but to hit green or orange zone I have to move really slowly or have to rest for a while. Even though my results are very red I don’t feel im pushing myself over 80% of my physical ability. I’m afraid if I push like my coach suggests I’ll be out of red zone (if that exist…)
I used to workout regularly but last few years I have been lazy not be active and as the result I gained weight. My heart rate when I’m resting is quite low. It’s between 48-60. Once I’m in the class immediately jump to green to ogangd to red.
Is it normal for people who haven’t workout for long time? If I keep attending OTF it calms down?
Thanks in advance!
OOps I think you answered to Carla pretty much similar question! Sorry!
I think I’ll just need to see for next few months if it changes or not!?
I have been told by my Orange Theory Studio if I do not wear a heart monitor I may not work out there Disappointing to say the least.
Hi,
Great information. I have only taken few classes so far, and have pretty much hovered over orange and red zones. I am not super tired or achy. In fact less than many other times.wondering if that will change overtime or should I do something different. Am I still getting the full benefit ?
I used to follow your blog regularly but haven’t visited in some time. I was very interested when I saw a comment about Orange Theory and had to read what you had to say about it. Very well explained! I joined in January 2016 when the studio in Waterloo, Ontario Canada opened and have been going 4-6 days/week since. I absolutely love it! I have gotten stronger and faster, and it still continues to challenge me. I especially love all of the extra challenges, like the Dry Tri, Peak Performance and the Marathon Challenge. Always keeps it interesting!
This is just too good. I needed some advice and your article was an inspiration to me.
I’ve been to several gyms over the years and not once until just now had I ever heard about color coded heart rate monitors, I’m actually shocked about that! It makes perfect sense too, like watching the RPM on your car to see how hard it’s working… knowing what your heart is up to literally seems like a no-brainer must have. So why had I not heard of these?!
Thanks for the gym review too, if one ever opens up near me I’m all in.