Orangetheory has gained a reputation for high intensity, calorie-scorching workouts that prioritize exercises that will have you in the green, orange, and red zones for most of the workout. You’ll probably need to stop within a minute or so. This is considered your “all out” effort. Ideally, you should aim to be in this zone for at least 12 minutes during a 60-minute class. Known as the “orange effect” or “afterburn,” this zone involves high intensity exercise that can elicit EPOC. This is known as your “base pace.” You should be able to perform this activity for up to 20 minutes without being completely out of breath. This is warmup activity that’s still comfortable and easy to do but is starting to get your blood flowing. This is light activity that is comfortable and not strenuous. Therefore, their classes are based on five “zones,” which correlate with your maximum heart rate (MHR) ( 4): These classes are based on the theory of excess post-exercise oxygen consumption (EPOC), which is an increase in metabolism after high intensity exercise to support recovery for upwards of 8–24 hours afterward ( 1, 2, 3). Their 60-minute classes are known for combining high intensity interval training (HIIT) with intense cardio sessions. Orangetheory is a fitness franchise with more than 1,275 locations across the United States, more than 100 locations in Canada, and many more globally.
