What Makes Orangetheory Work?

Before I discovered F45 for my Hyrox training, my go-to workout was Orangetheory Fitness—and I still have a soft spot for it. If you’ve never tried it, Orangetheory is a science-backed, heart-rate-based interval training program that combines treadmill cardio, rowing, and strength exercises into a full-body, 60-minute workout. Each class is designed to push you into the “Orange Zone,” where your heart rate hits 84–91% of its maximum, triggering what they call Excess Post-Exercise Oxygen Consumption (EPOC)—fancy science talk for burning calories long after you leave the studio.

The magic of Orangetheory isn’t just in the sweat (though there’s plenty of that). It’s in the heart-rate monitoring. Each participant wears a wearable monitor, and your stats show up on big screens throughout the studio. You can track your effort in real-time, aiming to hit a certain amount of “Orange Minutes”—the key to maximizing calorie burn and improving endurance. It’s motivating to see your progress in numbers and to challenge yourself session by session.

The workouts themselves are a mix of cardio blocks and strength intervals, usually rotating between the treadmill, rowing machine, and floor exercises like TRX, squats, push-ups, or kettlebell moves. Every class is different, so you never get bored. You might sprint and row one day, then crush a strength circuit with weights the next. And trust me, no matter how fit you are, Orangetheory will leave your muscles trembling and your heart racing. 💦

Running—My Favorite Part

If you love running like I do, Orangetheory is a dream. The treadmill portion is structured and guided, with intervals, inclines, and speed changes that keep every session exciting. Even long treadmill blocks fly by because the pacing and coaching make you feel challenged but in a fun, energizing way. 🏃‍♀️✨

Types of Classes

Orangetheory has several class formats, so you can pick what fits your goals or mood:

• 3G – Treadmill, rower, and floor blocks; the classic full-body experience.
• 2G – Combines two stations (usually treadmill + floor or rower + floor), for a shorter but still intense session.
• Tread50 – Focuses on treadmill intervals to maximize running endurance and calorie burn—perfect for anyone training for races or Hyrox.
• Strength50 – A 50-minute class focused solely on strength and resistance training, using weights, bands, and functional moves.

The Science Behind the Burn

Orangetheory’s approach isn’t random—it’s rooted in scientific principles of high-intensity interval training (HIIT). By alternating periods of high-intensity effort with active recovery, you challenge both your aerobic and anaerobic systems. The result? You get stronger, faster, and fitter in less time compared to traditional steady-state cardio. Plus, the EPOC effect means your metabolism keeps burning calories for up to 36 hours post-workout, making every session doubly effective.

Why I Loved It

I started Orangetheory mainly for cardio and endurance, and it did not disappoint. The mix of treadmill intervals, rowing, and functional exercises kept me engaged and constantly challenged. The coaches were fantastic—always personal, encouraging, and quick to give form tips or cheer you through that last brutal 30-second sprint.

Another thing I loved was the community vibe. Even though everyone is working at their own pace, there’s this unspoken camaraderie. High-fives, nods, and cheers happen naturally, and it’s motivating to see people of all fitness levels pushing themselves. It’s competitive but in the best, supportive way.

Orangetheory vs. F45

Now, you might be wondering: why switch to F45 if I loved Orangetheory? The main reason is Hyrox training. F45 is the official partner of Hyrox, and their classes—especially Wednesday’s dedicated Hyrox sessions—mimic the exact combination of cardio and functional exercises we’ll face in the competition. F45 also leans more into longer, functional, and strength-heavy circuits, whereas Orangetheory focuses on shorter bursts with heart-rate monitoring.

That said, I still appreciate what Orangetheory does best: precision, science, and cardio endurance. F45 feels more like CrossFit with a team energy, while Orangetheory is like having a personal coach and a treadmill, rowing machine, and weight floor all rolled into one, optimized for calorie burn and heart health. 💪

My Personal Take

For me, Orangetheory is fun, challenging, and incredibly motivating. It taught me how to push through high-intensity intervals safely and gave me a solid foundation in cardio and strength. It also showed me how effective heart-rate training can be—and how satisfying it is to see your “Orange Minutes” rack up on the screen.

Even though I now spend most of my time at F45 for Hyrox, I still swing by Orangetheory when I want a cardio-heavy session, or when I just need a shorter, structured 60-minute sweat. Both studios push me, but in slightly different ways—Orangetheory for precision, metrics, and endurance, F45 for functional strength, community energy, and Hyrox-specific prep.

💡 Secret tip: If you want to try Orangetheory, many studios offer your first class free or discounted introductory packages. It’s a great way to see what all the hype is about without committing right away!