9 Things to Know Before Your First Orangetheory Class

Heard all the hype about Orangetheory and thinking about trying it for yourself? Here’s everything you need to know before taking your first class!

As an avid runner, I was really excited about the prospect of a workout class that incorporated running, even if it was on the dreaded treadmill. I signed up for a free class and was immediately hooked! I continued doing Orangetheory Fitness (or OTF as members call it) for about two years and only stopped because I was about to have my second baby.

What is Orangetheory?

Orangetheory is a group fitness concept that combines cardio with strength training exercises. It’s well known for its high-intensity interval training (HIIT) approach and the use of heart rate monitoring to maximize workout efficiency. As of 2024, there are over 1,300 OTF locations in the US, so there’s a good chance there’s one located near you. Most studios offer a free first class so you can try it out before committing to a full membership. Here are 15 things you should know before taking your first class!

9 Things to Know Before Your First Orangetheory Class

1. Arrive Early

This is probably obvious, but arriving a little early before trying a new workout class is always a good idea. This gives the coach a chance to explain how to use the equipment and give you a general overview of how the class will be structured. There is a lot of “OTF lingo” and probably some gym equipment that will be new to you, so arriving early for your first class helps you learn what to expect so you aren’t lost once the class starts.

2. Common OTF Terms

As I said, there’s some OTF-specific terminology that you might want to know before taking your first class. Here are some of the main ones to know:

• Base pace: This is the pace you should run (or walk) on the treadmill to keep your heart in the green zone. You’ll want to choose a pace that you could walk or run for 20-30 minutes at a time. It should feel a little challenging, but still doable. Your coach will usually throw out some range of miles per hour for you to aim for, so you can start there and adjust as you need to.
• Push pace: This is slightly more challenging than your base pace, usually about 1-2 miles per hour faster. It should feel pretty challenging and get your heart rate up into that orange zone.
• All-out pace: This is an outright sprint, usually more than 2 miles per hour faster than your base pace. PLEASE be safe when setting your treadmill to this pace! I have seen at least 3 different people go flying off the back of their treadmills when they try to go too fast.
• Walking recovery: Sometimes called an “active recovery,” this is just a brief period of easy walking between base, push, or all-out sessions.

3. Heart Rate Zones

OTF is built around the concept of heart rate zones, specifically the orange zone, hence the name “Orangetheory.” During class, you’ll see your name displayed on a large monitor with your heart rate and color zone next to it. Here are the zones you’ll be looking for:

• Zone 1 (Gray): This is your lowest heart rate (about 50-60% of your max heart rate). You should aim to be in this zone only for your warm-ups and cool-downs.
• Zone 2 (Blue): This is 61-70% of your max heart rate and where you should be as you’re easing into your workout after warm-up and recovery periods.
• Zone 3 (Green): This is where you want to be when walking/running your base pace. This should feel somewhat challenging, but still doable for several minutes at a time.
• Zone 4 (Orange): At 84-91% of your max heart rate, this is where the magic happens! This should feel pretty darn uncomfortable and is the zone you should aim to maintain for your push paces and all-outs.
• Zone 5 (Red): This is 92-100% of your max heart rate, which takes a lot of work, so you should aim to stay in this zone only for very short periods. You’ll likely hit this zone at the end of your all-outs, but you should aim to get out of it as quickly as possible. This will help you bring your heart rate down to a more sustainable and comfortable level.

Don’t be intimidated by these zones – especially for your first class. It takes a few classes for your heart rate monitor to determine your baseline heart rate zones. So, don’t be surprised if you are in the orange for most of your first workout.

4. What to Wear/Bring

First and foremost, make sure you wear comfortable, sweat-wicking clothing. It gets warm in there in a hurry, especially on the treadmill, so I suggest wearing shorts and a tank top. You can always bring a light sweatshirt to wear at the beginning of class and then stash it in your locker once you get warmed up.

Bring a water bottle and a towel because you’ll definitely be sweating. And if you’re not sweating, you’re not working hard enough! One other thing I HIGHLY suggest bringing is earplugs. Maybe I’m just old and cranky, but some of the classes played music so loud that I would leave with a massive headache. Plus some of the coaches tend to yell into the microphone, making it even louder.

5. Heart Rate Monitors

Most studios will let you borrow a heart rate monitor for your first class, but if you become a member, you’ll have to purchase one. Sometimes studios run deals where the monitor is free if you sign up for a certain type of membership, but plan to spend $75 to $100 on one just in case (if you love it and decide to join, that is). If you don’t want to pay full price, I’ve seen used ones being sold pretty cheap on Facebook marketplace or Reddit, so you have some options if cost is an issue.

6. Class Structure

The two main class types at OTF are “2G” and “3G.” Both types are 60 minutes long, but broken into different components. 2G classes consist of 30 minutes on the treadmill and 30 minutes lifting weights. The 3G classes are 20 minutes of treadmill, 20 minutes of lifting weights, and 20 minutes of rowing. I HATE rowing so I hardly ever took 3G classes, but a lot of people love them. Some studios offer other classes that are 45 minutes of just weightlifting, but the 2G and 3G classes are the main ones you’ll see.

7. Cost of Membership

I won’t lie to you – OTF is pretty expensive. But in my opinion, it’s worth it. I think I paid around $120 for 8 classes a month and my husband paid $160 for unlimited monthly classes. This will vary depending on your specific studio, but it should be somewhat close to those numbers. You can also purchase class packs or just pay for classes as you take them, but buying a membership is by far the cheapest option. I know my studio offered a discount for healthcare workers and first responders, so it’s worth asking if yours offers anything like that too.

8. Prepare to be Sore

Even as a pretty decent runner and someone with experience lifting weights, I was SORE after my first OTF class. So regardless of your fitness level, I would bet that you will have some lingering soreness in the few days after your first class. Make sure you stretch well after class and stay hydrated to limit some of the soreness. And please know that it gets better the more classes you take!

9. Modify as Needed

Most OTF coaches are really good about offering modifications for certain exercises, so don’t be afraid to try them. For example, when I was super pregnant, the coach always made an effort to come help me with core exercises that were safer during pregnancy. If you are pregnant or have some kind of injury, it’s helpful to let your coach know before class starts because then they can offer modifications specific to your situation. And don’t be afraid to slow down on the treadmill or rower to catch your breath if you need to – no one is judging you for that!

Now you’re prepared for your first Orangetheory class! I hope you love it as much as I do – let me know how it went in the comments.