How many workouts have you tried before you found a routine that finally stuck? We’ve all been there. You might remember the days of walking into your neighborhood big box gym and wandering around the various machines with no idea where to start – no direction on what combinations of workout machines will work in your body’s favor. You walk out feeling like you just wasted your time and money – two of life’s most prized possessions.

Key takeaway? Don’t settle on a fitness routine that doesn’t inspire you to change.

At Orangetheory Fitness, we take the guesswork out of exercise, and we also find ways to make your workouts anything but routine. With workout templates changing every day, and fun, engaging benchmark challenges strategically scheduled at different points in each calendar year, there are always new goals to set your mind to. And the only person you’re competing against is you. Constantly switching up the workout not only makes it more fun, but it helps challenge your body in new ways to ensure you never plateau. This day-to-day change will continuously change your body from the inside out. And that’s what will create results!

No matter what you’re looking for in a workout, you’re sure to find it at Orangetheory. We tailor every workout to your unique fitness abilities to ensure you always walk out of our studios feeling successful. But the best part is, you might discover your inner athlete with all of our events throughout the year. Whether you’ve set your sights on an upcoming 5K, are conditioning for a triathlon, or are just ready to up the intensity, every Orangetheory workout provides a foundation for more strength, more energy, and more LIFE.

Participation in the annual fitness events is not mandatory, but they’re a great way to quantify and track personal improvements over time. For example, how you performed during a 200M row in January versus a 200M row in April will be different with consistent attendance at OTF. For those of you looking to challenge yourselves or engage in a little friendly competition, consider participating in these annual (or semi-annual) events. The best part is, if you don’t want to compete, results are tracked via personal improvements in addition to a leaderboard. And again, they are for all fitness levels! 


  • Overview: Develop the groundwork for changing your lifestyle habits to start transforming your body at the cellular level.
  • Duration: 8 Weeks
  • Perfect For Members Who: Want to kick off their New Year’s resolutions on the right foot, and keep themselves accountable for the full duration of the challenge.
  • Why You’ll Love It: You have a systemized way of tracking your results each week, as you’re surrounded by a built-in support system cheering you on every step of the way. This helps keep you accountable to build a healthy habit and continue your fast track to more life.


  • Overview: An OTF-inspired triathlon, consisting of a 2000M row, 300 body weight repetitions, and a 5K run
  • Duration: The length of one class
  • Perfect For Members Who: Strive to test their level of endurance in this semi-annual event, in an effort to make gradual improvements over time. If you want to test your fitness ability before diving into the entire triathlon, there is a Dri-Tri Sprint version available. The distances and reps are cut in half, but you still reap the full experience.
  • Why You’ll Love It: You’re able to switch things up with a little friendly competition. Crush your personal bests and challenge your neighbors, all while pushing yourself out of your comfort zone, and into the Orange Zone.


  • Overview: Track your mileage over the course of a month that will total the equivalent of a half-marathon, full marathon, or ultra-marathon by month’s end.
  • Duration: 1 month
  • Perfect For Members Who: Train for running or cycling competitions, or those who want to face their fears of long distance running.
  • Why You’ll Love It: The process of tracking your mileage encourages you to go all out on the treadmill, bike, or strider in class in hopes of achieving your marathon goal.

 all out mayhem

  • Overview: An intense fitness challenge for all levels, in which every class incorporates a surprise fitness challenge that’s a slight variation of the OTF workout template. Named workouts correlated with a specific focus of the day increase the intensity of the Orangetheory experience for 6 straight days.
  • Duration: 6 days
  • Perfect For Members Who: Love to spice up their normal workout routine with built-in fitness challenges each day of All Out Mayhem.
  • Why You’ll Love It: You never know what you’re going to get. You will be shocked at what your body is capable of when you put mind over matter.


  • Overview: Every workout within Hell Week represents a Halloween-inspired theme to ensure your heart rate gets in the Orange, and you’re burning long after the workout is completed.
  • Duration: 8 days
  • Perfect For Members Who: Crave intense workouts and enjoy getting in the spooky spirit for Halloween!
  • Why You’ll Love It: Each challenge will push you, both mentally and physically, to achieve new milestones in your fitness journey. Plus, you can earn a Hell Week T-shirt!

Orange Voyage (002) 

  • Overview: Track your rowing distance the entire month of November to strive for the most distance by month’s end.
  • Duration: 1 month
  • Perfect For Members Who: Aim to increase their endurance on the rower and get the most out of this power-driven exercise.
  • Why You’ll Love It: You have the opportunity to row for a purpose. You can measure your distance and equate it to traveling somewhere around the world based on the mileage accrued.


  • Overview: Enjoy these holiday-inspired workouts to burn off the additional calories that are consumed during the holiday season. But don’t forget to take a break – with Hell Week and Orange Voyage preceding this event, this one is really just for fun!
  • Duration: 12 days
  • Perfect For Members Who: Are determined to stay accountable during the hectic holiday season.
  • Why You’ll Love It: Orangetheory Fitness studios turn up the heat in the cool winter season by incorporating festive, holiday-inspired workouts. Let’s just say, we get a little creative.

  At Orangetheory Fitness, we’re not just a studio with static workout equipment. The coaches, the community vibe, the sweat, the music, and the technology all work together to enhance the experience for you every single day – an experience that’s always changing, an experience that never gets boring. It’s all about what you put into the workout that counts. In case you ever wanted to know, the Experience Development Team spends roughly 30 days and 900+ hours creating, testing, and editing 90+ unique workouts designed to challenge members of all fitness levels across 17 countries and 900+ studios.

It’s simple, really. Clint Eastwood said it best when he stated, “What you put into life is what you get out of it.” The vision of Orangetheory is no different: the more you put into the workout, the more you get out of life.    

Encouragement. Excitement. Empowerment. The three Es of group fitness, and the three Es that transformed the life of one of our dedicated, loyal members of Orangetheory Fitness. And we want to share his story. 


Riddled with health issues that the doctor advised would be mitigated with a healthy weight loss program, John C.’s dad decided to bring 29-year-old son to Orangetheory Fitness Charleston for his first free class. He communicated to the staff at the location that his son would need a lot of help, and the staff was more than willing to accommodate his needs.

John could barely walk on the treadmill and had major difficulty getting on and off the rower. For this reason, one of the trainers opted to take class right next to him, to assist him with the movements during the busy class setting.

Upon completion of John’s first class, his dad paid for the first two- months in cash – credit cards weren’t really their thing. John doesn’t own a smart phone or a computer, either, so booking every class was done through the front desk personnel. In today’s technology-driven society, it’s a breath of fresh air when we get to see human interactions take the place of virtual communications, and we allow the near extinct idea of “customer service” that we at Orangetheory pride ourselves on, to have meaning.


John’s journey went from barely walking, to walking without holding onto the rails, to jogging every now and then. And this was just the beginning.


Jessica P., the regional manager at the Charleston location, recaps an eye-opening experience featuring this humble being during one of Orangetheory’s annual fitness benchmark challenges, Peak Performance Week.


“The last day of the week was the one-mile challenge, and the goal is to see how fast you can run one mile. John took his normal 6:15am class and people were finishing their miles in 5, 6, 7 minutes. He was the last person on the treadmill and the block was 15 minutes long. I happened to be taking class that day and the trainer, Keith, came up to me and said, "I am going to get John to finish this mile no matter how long it takes." Well, he did just that. 


Class was about over and members could see that John still needed some distance to finish. Instead of continuing their reps or cleaning their station and heading to their car- they rallied behind him and started to cheer. Keith encouraged the class to cheer him on and every tenth of a mile the cheers got louder. I think I can speak for everyone in that room that we all had chills or tears in our eyes when John crossed the finish line and let out the biggest fist pump in history! 


We had members finish their mile in 5 minutes that day (running 12 mph the whole time), but the biggest inspiration to us was watching John finish his mile. His story is one that should be shared to ANYONE who is starting their fitness journey. This is why Orangetheory Fitness (especially our Charleston location) is so special. This is not normal. Not only has John's life been changed, but he has 100% changed the lives of our staff.” 

Watch the video below to see for yourself!



So, what’s the takeaway? We can share thousands of stories from members across the world in all walks of life, whose lives have been transformed by Orangetheory.


These stories, like John’s, may move you to tears.


But what truly makes the Orangetheory experience remarkable? That is, something that is worth making a remark about?


Orangetheory embodies each of these 3 aspects of group fitness, and takes them to an entirely different level.


Encouragement: At-home fitness apps may be a way of the future, but do they come with a built-in cheering system? Can they read your body cues, and tune into your emotional state during your ‘All Out’ moments? Not only do you receive encouragement from your fellow Orangetheory family members, but you get the opportunity of being the source of encouragement for every other Tom, Dick, and Harry out there making strides in their fitness journey because of you.

Excitement: There’s no other workout that combines a personalized workout experience with a group dynamic. No longer will your eyes be glued to the treadmill, each second seemingly lasting for eternity. For once, a 60-minute high-intensity interval training workout will go by in the blink of an eye, because you’ve got a support team rallying behind you, every step of the way. You get the chance to ignite your new love affair, with Orangetheory fitness, that is.

Empowerment: This is the essence of what the video captured, and words cannot fully express. It’s the power of a team coming together for a common goal, and laying the groundwork for inspiration, motivation, and progress in each other’s fitness journeys. The energy in the room becomes dynamic, with no shortage of inspiration that only escalates with each class.


There you have it. The three Es of group fitness in full effect.


Joining Orangetheory Fitness is so much more than adopting a fitness program to help you lose weight, get fit, or achieve whatever other personal fitness goal you had in mind. You get the opportunity to be inspired, and to inspire others with your success.

Go on and book your next class; be a part of something greater than yourself. You deserve it.

 We know what you’re thinking. You hear “Dri-Tri” and you immediately think this event this is reserved for fitness junkies who thrive on intensity and competition.

When you consider a community-backed support system working out alongside you, music that gets your heart pumping, and coaches that inspire your next step, rep, or row, Dri-Tri isn’t only reserved for the hard-core athletes.

It’s for all levels – including you.

For all you first timers out there, take advantage of these tips to motivate and encourage you to reach your personal best during the ultimate personal fitness challenge, the OTF Dri-Tri.

What Is Dri-Tri?

This out-of-water triathlon is a semi-annual fitness event consisting of a 2000m row, 300 bodyweight reps, followed by a 5k run on the treadmill. It’s hosted twice a year to provide you the opportunity to track your progress over time.

Maybe you’ve completed one of these benchmark exercises at one point during class, but the mere thought of completing them all at once already has your stomach in knots.

Nervous to sign up?

Don’t be – and here’s why:

We’re all in this together. Think of those around you not as your competitors, but as your inspiration to push yourself to your optimal potential. The only real competition is with yourself, and it ultimately comes down to your personal growth and development.

Technology is on your side. Your heart rate monitor was designed to help you gauge your level of effort. So, listen to it. If you’re confident and feeling alive in the Orange Zone, push harder. If you can’t catch your breath in the Red Zone, take it down a notch. You’re not doing your body any favors by ignoring your heart rate – It’s the only muscle that gets to the heart of fitness.

The music will help your mental game. The beat of the music releases feel-good chemicals in the brain and can serve as a natural pain reliever during your All-Out moments!

Already signed up?

Take note of these 3 helpful tips to ease those first-time jitters before you hit the ground running.

During the row, pace yourself. The common mistake of all first-timers is jumping on the rower, only to burn out at the 200m mark. There’s no worse feeling than realizing 1) You’re already burned out, 2) You’ve got 1,800m to go, and 3) it’s only the first leg of the event. Don’t make the mistake of exhausting all of your energy on your first power pull. Rather, focus on perfecting the movement with longer, more efficient strokes to keep some gas in the tank. Here’s a little tip – warm up during the first 300m to get into a rhythm, stay consistent for the next 1400m, and ramp up the last 300m. You must reserve some energy for your shining moment at the finish line.

During the reps, breathe. This is seemingly a no-brainer, but one of the most overlooked exercises to improve performance. if you’re focusing too heavily on your body’s state of fatigue instead of controlling your breathing, a perceived lack of oxygen to the brain can take over and negatively impact your endurance.

During the treadmill, think mind over matter. You’ve prepared for this. You’ve earned this. You deserve this. You’ve given yourself something to train for. All that’s left is the mental strength to get through your All-Out moments. Just think about why you signed up in the first place and let the adrenaline rush work in your favor.

Take it from loyal member Nicole T., who crushed the Dri-Tri despite her medical setbacks. After an undetermined prognosis left her bedridden for almost a year, Nicole felt as though her world collapsed around her. In her weak state, she suffered from an unhealthy weight loss – about 100lbs – before she was officially diagnosed with Lyme Disease. After 18 months of treatment and the right prescription of Orangetheory, she has since come out on top. Not only did she slowly start exercising again, she felt she was up for a challenge. 



It’s inspirational stories like these that answer the question of “Why Dri-Tri?”

It’s the sense of accomplishment after every personal record or milestone in your fitness journey that will continuously inspire you to put more into the studio, and get more out of life. We urge you to power through your excuses, and be proud of yourself.

One last word of advice? Don’t ever get discouraged. If you’re not ready to take on the full distances, we may have something right up your alley. With our Dri-Tri Sprint, you still get the full Dri-Tri experience, but you’re only committing to half the distances! Tackle the challenge by diving into a 1,000m row, 150 bodyweight reps, and a 2.5k run. You know what they say – the only workout you’ll ever regret is the one you didn’t do.


Whether you’re looking for a challenge, or you’re looking for a way to spice up your normal fitness routine, use the upcoming Dri-Tri as an opportunity to test your strength, power, and endurance, and don’t forget to gauge your improvements over time. You cannot change what you cannot measure, and participation in this personal challenge will serve as a great first step.

Contact your local studio and get geared up for this year’s challenge. You won’t regret it.  

If you’ve committed to a workout routine, paired with a healthy diet, you may think you’re doing everything right for your body and for your health. However, meeting deadlines at work may have resulted in late nights at the office, or, on the other end, an intriguing Netflix drama may have sucked you in, each episode ending on a cliffhanger that will only be resolved by watching the next one. Pretty soon, 12am has become your normal bed time, and you’ve trained your body to function on the bare minimum sleep requirements.

You get by the first few weeks, but then you notice a level of fatigue that’s not doing you any favors. Your reliance on coffee and sugar become a standard operating procedure first thing in the morning to get your mind and body turned on. Next, you notice you’re suddenly getting sick more often throughout the year, maybe even resulting in an infection or two. You think, it’s nothing antibiotics can’t fix.  

As the years go by, your doctor alarms you with the news that you’re now facing a chronic disease. 

How, with a healthy diet and committed workout routine, does the risk of chronic disease appear? What’s wrong with this equation? The not-so-obvious problem that’s facing people today is simply a lack of shuteye.  

Sleep is Vital to Your Workout Routine 

Instead of using your workout as a replacement for sleep, use sleep to enhance your workouts. Whether you’re new to the Orangetheory brand or you’re a seasoned Orangetheory veteran, research supports the fact that you need a substantial energy reserve to get the most out of the interval training experience. Our workout incorporates strength training to create microscopic tears in your muscle fibers. Don’t confuse these micro tears with major muscle tears that result in injury, however. Micro tears are completely necessary for your muscles to grow. While many of us think that taking a couple rest days is enough to repair our muscles from the wear and tear during exercise, the best way to heal and rebuild is to hit the reset button with 8 hours of solid, uninterrupted sleep a night. Your body will thank you for the opportunity to recharge and let the changes from your workout take effect. 

How Lack of Sleep Affects Your Body 

One of the best things about our workout is that it’s your hour to disconnect and leave your stress at the door. You also should disconnect from your devices at bedtime! In fact, our sleep cycle is heavily influenced by artificial light that burns bright during nighttime hours. This exposure to environmental light suppresses the effect of melatonin, the natural hormone in your body that helps induce sleep. A lack of sleep also disrupts other hormones produced in your body that directly affect weight gain, releasing more ghrelin (the hormone that increases hunger) while decreasing your leptin levels (the hormone that suppresses your appetite). Because sleep is so intricately weaved in your body’s metabolic processes, a lack thereof can have profound implications on your body’s natural process of converting what you consume into energy. In addition, when you deplete your body of sleep on a recurring basis, your body soon becomes resistant to insulin, a hormone that absorbs glucose (or sugar) levels in the body. Becoming insulin-resistant makes your body prone to weight gain and diabetes, among other weight-related chronic diseases. 

The Science of Sleep 

The benefits of sleep to optimize physical performance and appetite control are only part of the equation. The list of benefits you receive with 8 hours of sleep under your belt contribute to the following: 

  1. Protects your immune system from harmful substances, acting as a shield to fight off common infections. 
  2. Boosts your intellectual functions, memory, concentration, alertness, judgement and mood. It’s essential for your brain to work at its best! 
  3. Affects stress hormones, equipping you with the patience to deal with daily struggles and inconveniences we encounter. 
  4. Supports your growth hormones as you age. 
  5. Complements your breathing, blood pressure, and cardiovascular health. 

How More Sleep Can Lead to More Life 

The increased level of those diagnosed with diabetes, heart disease, cancer, depression, and other chronic diseases is evidence that the growing population is officially sick from being tired. We are dying for a good night’s sleep. 

At Orangetheory Fitness, we rang in 2018 exercising the concept of More Life. Our brand purpose is simple: to help people live a longer, more vibrant life. The secret to More Life does not come at the cost of less sleep. As we now know, sleep deprivation can lead to a host of medical issues and chronic diseases down the road that can potentially shave precious years off of your life. Get MORE out of your workouts with MORE sleep, and it will transform your LIFE. Book Your Workout Today! 

RELATED:  Need Proof that Orangetheory Gives Your More Life? Check out the Science Behind This Workout. 

How Orangetheory Has Transformed the Lives of Its Members: Read These Inspiring Stories! 

It’s no secret that when we age, our bodies go through some unwelcome changes, such as age spots, wrinkles, and hair loss. Along with these obvious external changes that we all despise, you also age at the cellular level. To get scientific, rooted inside the nucleus of a cell lies the double-stranded molecules of DNA (aka, chromosomes) that are responsible for our genetic makeup. Telomeres are hair-like structures at the end of each chromosome that play a key role in cellular aging. Over time as cells divide, these hair-like structures start to shorten and fray, taking the form of “split ends.” When telomeres get too short and can no longer divide, this is when you are more susceptible to life-threatening diseases, and the aging process comes to fruition.




By standard logic, if we want to combat the aging process (or at least slow it down), our goal lies in sustaining those "hairy chromosomes." You can lather anti-aging cream all over your body, to no avail! As the secret lies at the cellular level.

By taking your Orange multivitamin, and getting in your 60 minutes of high intensity interval training at Orangetheory Fitness for the prescribed number of workout doses each week, you are essentially slowing cellular decline and strengthening your telomeres to prevent the split end effect. What does this mean for you? You get to maintain your health, youth, and vibrancy over the course of decades!

The creator and co-founder of the Orangetheory Fitness workout, Ellen Latham, designed this workout to metabolically charge the body and change you at the cellular level. She decided to include rowing to create total body power. Think of our bodies as light bulbs that dim as we age. Rowing increases anaerobic power and overall strength, which adds wattage to your light bulb! We also do strength training to strengthen your inside and outside muscles. To create and maintain muscle tissue, you have to progressively overload it by gradually increasing the amount of stress you put on it during exercise. This can be done by changing the volume, intensity, and frequency of strength training.

By getting in your 60 minutes of interval training at Orangetheory for the prescribed number of workouts each week, you are essentially slowing cellular decline and strengthening your telomeres to prevent them from shortening. Ellen goes so far as saying that if you are a dedicated member of Orangetheory Fitness in your 20s and 30s, “you’ve found the workout that will keep you youthful for life.” If you’re over 40, “you have found the formula for halting cellular decline – in other words, you’ve found your ‘anti-aging’ workout.”

Find Your Fountain of Youth!  

Catherine Henze is a firecracker, both literally and figuratively. Aside from striving to put more life in her life on a day to day basis, the 61-year-old is a retired firefighter (and the first female hired for the city, at that) in Boulder, Colorado.

But despite the quiet routine retired life brought to her after 30 years in the field, Cathy needed more. “I needed an intense workout to keep me in shape,” she explained. “Orangetheory did just that. Since then, it has kept me ready for anything my growing grandsons can throw at me. From bike riding to hiking, camping and swimming, Grandma can keep up.”

Cathy first heard of Orangetheory from her best friend and workout partner, Sarah. Bored of their exercise routine, they figured they had nothing to lose by taking a free Orangetheory class. “After that first session, we were both signed up within the hour,” she explained. “We were hooked!” Since then, Cathy and Sarah have been avid members and have noticed positive change. For Cathy, she has felt physically stronger and toned throughout her body, especially with her arms, aka no “bingo-wings.”

Cathy hasn’t just become physically stronger, but mentally as well. In 2016, she fell and broke her neck playing with her grandkids. Instead of remaining stagnant and giving up exercise, she decided to continue working out at Orangetheory. “The coaches and workout has provided me a sense of self-accomplishment and pride,” she said. “Knowing I’m physically and mentally stronger and seeing the toned results gives me confidence to keep at it.”


Cathy (right) with her workout bud, Sarah.


But that’s not all – Cathy even managed to improve not just her physical and mental well-being, but the bond among her family as well. Her daughter, grandson, nieces and son in law are all members, and even work out together at times. “My daughter and grandson join me at Orangetheory as often as they can. We love to challenge each other during our workouts,” she said. “It gives us family time doing the workout together, plus the travel time before and after the workout. Not only that, but it gets us ready for physical summertime activities when there might be snow on the ground.”


Her daughter Charity in particular is reaping the most benefits. Not only does she feel great, but she is running races and winning in her age divisions for the first time ever. “Orangetheory has made me a better mother and grandmother because I encourage my family to challenge themselves both physically and mentally, and that fitness can be fun,” added Cathy.

Orangetheory strives to bring more life to our mothers, their family and the rest of our members. Click here to try your first class and see how Orangetheory can bring more life to you.

Summertime is rapidly approaching, which means school is out and summer travel is in! And although this change in season and mindset may seem like a reason to abandon your fitness routine, it’s quite the opposite. Sticking to your fitness goals all while having fun is easier than you might think!

Here are some tips to get your fitness on the go in the summertime.

Utilize Transit as Hydration Time

In order to avoid fatigue and dehydration, be sure to drink plenty of water throughout your trip. Staying hydrated, especially when flying or spending long amounts of time in a car, is essential to an effective workout.

Here’s a tip: contemplate snagging an aisle seat for those frequent bathroom breaks!

Use the OTbeat App Outdoors

Luckily for travelers or outdoor fanatics, the OTbeat app can record out of studio workouts. With this feature, you are able to easily monitor your workout goals. Be sure to use this app for hiking trails, walks/runs in a park and more. Think of this as your vitamin A or B to your 60-minute multivitamin, aka your Orangetheory class. You can bet your time in the studio has prepared you to take on any summit or excursion you want to conquer in your travels. That’s how you’re getting more out of life!

Be sure to schedule these outdoor activities early in the day to not only beat the summer heat, but to kickstart your day in a healthy, energetic way.

Take Turns Watching the Kids

This summer, it may be difficult to find a babysitter during your 60 minutes of personal time at the studio. However, you and your significant other, friend, or family member can take turns watching the little ones. For instance, while one parent takes the workout, the other can take the kids to lunch at a restaurant nearby. After the workout is over, you’d switch!

If your child is of age to take a class alongside you, you can take this opportunity to solidify the importance of personal fitness that undoubtedly leads to living longer, more vibrant lives. Think of it as two hours contributing to your family’s health as well as a family outing. It’s a win-win for everyone!

Use Wearables as Friendly Competition

On the go, you have to fit in activity wherever and whenever you can. This includes walking instead of Ubering or public transit. Luckily, our new wearables can track exercise functionality, distance, steps and more! What better way to prove that you’re improving? Friendly competition with those who can walk the furthest makes strolling and checking out the local scene more fun. Plus, you’d be surprised at how many miles you will log.

Utilize Other Studios

With almost 1,000 Orangetheory studios in both the U.S. and in other countries, there are plenty of opportunities to stay in shape while traveling! In fact, you can add an Orangetheory workout to your travel itinerary and visit with family and friends. Many members love the opportunity to check out other studios in other states and countries to experience their unique culture and local flare. But rest assured, the workout you know and love is consistent across every Orangetheory location. By using our booking app, you will be able to conveniently book classes when creating travel arrangements. How’s that for accountability?

With locations open in Australia, Canada, UK, and Japan and several other countries, you might as well add an international workout to your bucket list. Plus, you may make some new friends in class that you can see the next time you visit.

Consider a Vacation Rental Instead of a Hotel

Eating healthy on vacation can be tricky, but it doesn’t have to be. With a kitchen nearby, you can be sure that you and your family stay on track with fitness goals. One way to do this is to rent a vacation home instead of a hotel. Not only will you be able to eat and cook healthily, but you could also save money on expensive hotel fees.

With Orangetheory’s EPOC or “afterburn” effect that keeps your body torching calories long after your workout is completed, you can strike the perfect balance between eating feel-good foods in moderation, while maintaining your level of personal fitness.

Related: An Open Letter to Orangetheory, the Workout That Taught Me Balance in Life

Orangetheory makes it simple to stay fit at home and on the go for the summertime. So what are you waiting for? Schedule time in for class on vacation and get pumped for that afterburn!

Book Your Workout

Heart-rate monitoring is undoubtedly the latest fitness craze. More often than not, you spot joggers on the street so consumed in the state-of-the-art equipment plastered on their wrist that they risk running in the road in the middle of oncoming traffic. Or you visit a tech-savvy fitness facility with heart rate metrics displayed on a screen, and the users are too busy watching the pretty colors fluctuate that they lose sight of what that data truly means.

Put aside the fact that strapping on a nifty, high-tech device on your body makes you look the part. At the end of the day, looks only go so far. It’s how you interpret that information that will categorize you as a fitness guru and facilitate the internal body changes at the cellular level. Only then will you experience external changes.

At Orangetheory Fitness, we capitalize on heart-rate high intensity interval training as a tool for our members to glean insights from their performance and embark on a path of continuous improvement.

But first things first. Let’s take a moment to analyze what these pretty colors you see on a screen mean to you.


Grey Zone (50-60% Maximum Heart Rate) – This is the safest, most comfortable zone, consisting of very light activity.

Blue Zone (61-70% Maximum Heart Rate) – This zone is specifically geared for warm up and cool down exercises. You are merely preparing your body and mind for high intensity interval training, but you haven’t unleashed the burn just yet.

Green Zone (71-83% Maximum Heart Rate) – In this zone, you have reached a challenging but doable pace. This is what Orangetheory categorizes as “Base Pace,” a pace that you can maintain for 20-30 total minutes. Your body starts to burn fat and carbohydrates evenly.

Orange Zone (84-91% Maximum Heart Rate) – This is where the magic happens and where you achieve “EPOC” (Excess post-exercise oxygen consumption) – what we call the “Orange Effect / Afterburn.” The goal is to accumulate 12 minutes or more in this zone within a 60-minute period to achieve the maximum caloric burn up to 36 hours AFTER your workout is completed.

Red Zone (92-100% Maximum Heart Rate) – This zone happens organically and may be achieved during ‘All Out’ efforts when you’re emptying the tank and using every ounce of energy left in your body. You don’t need to set an All Out pace for more than 1 minute at a time to experience maximum results.

The term “splat” was kind of thrown into the descriptions of the heart rate zone levels outlined above. But what does it mean, exactly? Just imagine the sound of a fat cell exploding. We all can agree that we like the sound of that, right? In the world of Orangetheory, splat points indicate minutes spent in the orange and red zones. Orangetheory co-founder Ellen Latham and the OTF fitness experts challenge us to aim for at least 12 splat points per class to achieve optimal caloric burn, even after your one-hour workout is done.

So – does training in the grey and blue zone mean that you’ve achieved nothing? That you should have instead enjoyed that greasy Big Mac and French Fries? Absolutely not. You still become healthier in the grey and blue zones, and you’re preparing your body for an increased rate of fat burning, but you haven’t burned any fat just yet. Put the burger down, and keep pushing. Your fitness journey doesn’t start today and end tomorrow – it’s a marathon, not a sprint.

Similarly, does training in the orange and red zones to accumulate as many splat points as possible mean that you are necessarily getting the most out of your workout? Certainly not. Unless you are the energizer bunny or a hamster actively spinning its wheel to the point of physical exhaustion, your goal should not be to live in the orange and red zones the entire time. You are essentially beating your body up to the core, causing an excess level of physical and emotional stress on your muscles and ligaments. Don’t be fooled by the overwhelming urge to push yourself to the extreme and then be disheartened by the fact that your neighbors are progressing at a faster rate than you and aren’t killing themselves in the studio. You must listen to your own body. Orangetheory is 5 zone heart rate based interval training workout; the basis being interval training, which means fluctuations in heart rate and intensity. These variations are what creates an oxygen deficit within the body – thus creating EPOC. While you want to challenge (push) yourself during a workout, you want to ensure that you are allowing your body proper time to recover between efforts. This allows you to challenge yourself more during the Push and All Out moments.

Think of your base pace, the green zone, as your home’s foundational structure. The walls that add a framework to your house will eventually crumble if they aren’t situated on a sturdy base foundation. When you have worked to build your base pace, only then can you enjoy the benefits of the Orange. In this zone, you reap the benefits of filtering more oxygen through your cells, which will eventually lead to more All Out moments.

Say you’ve uncovered that glossy new heart rate monitor from its pristine packaging. Are you going to fall into the trap of being so enamored by the technical features that the data gets overlooked? Or are you going to take the time to understand your body’s performance in the different heart rate zones and enlist in a fitness routine backed by science?

The choice is yours. But we are here to help! Take advantage of our proprietary OTbeat technology and take your training to the next level. Remember, if you can’t measure it, you can’t improve it. We are your accountability partners.

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 The truth is that we’re not all destined in the womb to become triathletes, weight lifting champions, or genetic miracles. Oftentimes the pressures of work, school, or life in general lead us in the path of complacency. Sedentary lifestyles become reality and being any sort of “athletic” seems a goal too lofty to strive for. Take the story of Michael Piermarini, for instance.

Someone may glance at the former triathlete and runner and be envious of his athletic ability. But what they don’t know is that he was not born with this ability or his physique: he earned it.

You see, Piermarini was not always in the best of shape. Five years prior to competing on Team USA in the Long Distance Duathlon World Championships, he was more than 100 pounds heavier.  “Honestly, I was always kind of a ‘big kid’ growing up,” he confessed. “I was working out completely differently – powerlifting, long weight lifting sessions, etc. – but not really ‘skinny’ or ‘lean.’”

The turning point came in the shape of a friendly competition with a friend. Piermarini was challenged to participate in a half marathon while he was still attending St. Edward's University in Austin, TX (prior, he completed a 5k and a 10k). Said Piermarini, “When a best friend tells you that you won’t do something, what do you do? You absolutely do it.”

From there, it was all uphill. Since his first race, the former triathlete put numerous challenges, including half-marathons, marathons, and numerous, various distance duathlon and triathlon events, under his [race] belt. Yet, his favorite flavor was the duathlon – a mentally challenging, physically confusing, run-bike-run event.

9 months after a duathlon and multiple triathlon events, including national championships in Dallas, Piermarini found himself receiving a call and email inviting him to a world championship event.  No, not as a spectator, but as a participant. And of Team USA, nonetheless.

Often referred to as the most famous and toughest duathlon in the world, the Long Distance Duathlon World Championships in Switzerland consisted of a 10-kilometer run, 150-kilometer bike, and a 30-kilometer run with hills that have you begging for decline. Despite him never biking or running that far of a race distance, Piermarini accepted the challenge. Working with coaches, physicians, dieticians, and recovery experts, he trained day-in and day-out to mentally and physically prepare. The key to preparation was the incorporation of Orangetheory Fitness classes into his 6 day a week workout routine. With grueling training paired with a hectic schedule behind him, Piermarini successfully completed the race as a member of Team USA/USA Triathlon on September 6, 2015.

Fast forward to present time. Piermarini is now Director of Fitness at Orangetheory Fitness headquarters and is featured as a subject matter expert in articles published in Fast Company, Men’s Journal, Shape, Today and Triathlete Magazine. To say his story is merely a success is an understatement: it is proof. Hard, solid proof that weight loss can be achieved mainly by one of the most important muscles of your body. Which muscle, you ask? The brain. When asked how  his weight loss journey led him to being a director of Orangetheory Fitness, Piermarini replied, “It added a sense of empathy and relatability. Being able to share the story with a member who is struggling with a plateau or sense of failure, goes a long way. A lot of times, we, as people, want to feel accepted and heard. When you can hear someone out and relate to them, it builds credibility and lights a fire for improvement.”

[Some] just think I’ve always been skinny and that working out is ‘easy.’ When I show them photos, they have trouble believing it,” said Piermarini. “It’s inspired children to aim for Team USA and [has] motivated others to lose weight and achieve their personal health and fitness goals. Honestly, if it inspires or motivates one person to aim for something they didn’t know they could do, that would make the blood, sweat, and tears worth it.”

And much like those out there struggling with weight loss, they too can earn it. One must overcome mental blocks in order to succeed. “Have faith in yourself. Not every conversation or day will be your best,” advised Piermarini. “Not every person you meet will like you. Not every deal or idea will be accepted and come to fruition. Don’t let these create a mindset of personal faults. Embrace dejection, stay resilient and view every interaction as an opportunity to learn. Listen more than you talk and watch what happens."

He added, “The mind quits before the body does.” Start your journey here.

  Perhaps you’ve tried other workout routines in the past that just felt like a dead end – no inspiration, no guidance, and no results. The good news is – you’re in luck! In honor of Friday the 13th, we’ve collected 13 reasons why you should take, and shouldn’t fear, your first Orangetheory Fitness class.

1. There are Options

If you have any injuries, bodily limitations, or just want to test the waters as opposed to jumping right in, Orangetheory Fitness will work with you. For instance, if a standard push-up strains you due to a prior injury or surgery, you can lower your knees to the floor and do a push-up that way. The best part is that the coaches will demonstrate these options for each exercise, taking out the thinking involved.

2. It’s Perfect for All Levels

In regards to cardio, there are three categories: walking, jogging and running. In other words, you don’t have to be a hardcore runner to get a good workout in! Plus, the walking category is done at an incline, creating a doable challenge. Can’t do the treadmill? No problem. Our studios are equipped with bikes and striders to ensure all cardio options are available.

3. Our Coaches Have Your Back

You may be used to working out in a gym with absolutely no direction or idea if you are performing the routine exercises correctly. If executed incorrectly, you could waste your time doing the reps, or worse, injure yourself. Our experienced coaches will ensure the workouts are carried out to perfection and are there to motivate you through every all-out moment. Your success is their success. Plus, if a coach sees you struggling, they will adjust not only your weights, but your spirit.

4. You Can Track Your Progress

Worried about overexerting yourself in an Orangetheory Fitness class? No need. Our heart rate monitors are based on five heart rate zones, which indicate how hard you are pushing. With the colors indicated on the OTbeat screen, you will know whether you are pushing too hard or need to push more. Just twelve minutes in the orange zone is all you need to experience the Orangetheory afterburn. This data will lower chances of injury, but ensure you're getting a solid workout.

 5. Everyone is in it Together

Despite modifications and different fitness levels, everyone essentially is doing the same workout. With “community” as one of our main values, you’ll feel support all around. When one person succeeds, everyone succeeds. Disclaimer: you may refer to fellow members in your studio as “family” – this is completely normal.

6. Bunny Does It

Orangetheory Fitness is created for literally just everyone of any age. Take Bunny for instance, who is 75 years old. Bunny has been a member for four years and attends regularly. Age is clearly just a number, as you can see here. Watch her full story on our More Life page.

7. Adam Does It

Adam’s life was forever changed when he was in a car crash that paralyzed him from the waist down. However, with his exoskeleton, he is able to work out at Orangetheory. This is because this workout is for people of all levels and fitness capabilities. View Adam’s full story on our More Life page.

8. It Will be Challenging Enough…

Hesitant to try an Orangetheory Fitness class because you’re afraid of boredom? Don’t be. When you first get to a studio, you will have the opportunity to explain your fitness goals to your coach, whether that’s a PR during the cardio portion, beating the clock in rowing, or using larger weights. The coach will keep you in check throughout the class, making sure you’re adhering to your goal.

 9. …But It Won’t Break You.

Life is about balance, and so is Orangetheory. As mentioned before, you’ll get a great workout in, but there will be no exercises that you cannot do. Our coaches will make sure you have options, if needed.

10. You’ll Have Bragging Rights at The End

After the workout, you will be sent a workout summary that shows how you performed in class. This shows calories burned, how many splat points you earned, your max heart rate and more. Take a screenshot and share to social media, or even text it to your friends. Brag all you want – you did it.

 11. It Enhances Your Other Training

If you’re training for a marathon, triathlon or other endurance race, you may not think you can incorporate other types of fitness in. However, you can. Research has shown that cross training, specifically strength training, is beneficial for runners and the like. Not only will you be able to increase your range of motion, but you’ll be able to decrease your chance of injury.

12. It’s the Best Use of Your Precious Time

There’s no reason to fear taking an Orangetheory Fitness class due to time constraints. In only one hour, this workout will target your whole body, maximizing the most out of your time. How’s that for “happy hour”?

13. You’ll Get More Life

You may lose calories with Orangetheory Fitness, but you’ll gain something: more life. More confidence, more joy, more energy. More everything. The hardest part is taking the first step. So what are you waiting for? Sign up for your first Orangetheory Fitness class today.