RubmdReviewNew to Fitness? Orangetheory Class Schedules

New to Fitness? Orangetheory Class Schedules

Orangetheory Fitness (OTF) has become one of the most popular high-intensity interval training (HIIT) workout franchises, with over 1,300 studios worldwide. OTF is loved for its heart rate-based workouts that promise participants will burn 500-1000+ calories per 60-minute session.

A key component of OTF’s success is the variety and flexibility of class schedules offered. OTF caters to different preferences and availability with early morning, midday, and evening slots. Workouts combine treadmill running/rowing, weight lifting, and floor exercises so boredom rarely sets in.

Below we outline Orangetheory’s class schedule options, structure of workouts, membership choices, and tips to get the most out of your training.

Typical Orangetheory Class Schedule

Most Orangetheory locations open early, with classes starting as early as 5 or 5:30am on weekdays. Launching workouts early accommodates those fitting OTF around work schedules. Later slots are added through midday and evening to capture post-work exercisers.

A single studio may host over a dozen 60 to 75-minute classes daily. High-traffic studios can run 20+ classes across a 5am-8pm schedule. Class times typically follow templates like:

  • 5am, 6am, 7am, 8am: Early morning
  • 9am, 10am, 11am, 12 noon: Late morning
  • 4pm, 5pm, 6pm, 7pm: After-work hours
  • 6pm, 7pm, 8pm: Early evening

Weekend class times are often shifted an hour later compared to weekday hours. Weekend sessions may start at 6am rather than 5am, for example, but follow a similar template of early, late morning, afternoon and early evening class options.

Some locations offer a 75-minute “3G” workout on weekends, combining treadmill, rowing and floor stations into each class. This contrasts with regular 60-minute workouts that sometimes separate stations across different classes.

Class times and schedules vary by individual Orangetheory studio based on local demand. But the templates provide an overview of what to expect across most locations.

Orangetheory Workout Structure

Orangetheory uses a proprietary formula to structure 60-minute HIIT workouts. Each session is led by a coach who guides participants through blocks spent on treadmills, rowing machines, TRX suspension trainers and free weights.

Workouts adhere to a basic template:

1. Warm-Up (5 minutes)

Dynamic movements like jogging, skipping and shuffling side-to-side to gradually elevate heart rate and prep muscles/joints.

2. “The Orange 60” (23 minutes x 2)

This signature OTF workout component uses interval training rotating across 5 minutes blocks on rowing, treadmill and floor stations. Efforts range from “walking recovery” up to “all out” maximum intensity. Goal is 12-20 minutes combined in target “Orange Zone” heart rate for fat burning effects.

3. Cool-Down (5 minutes)

Low-intensity treadmill walking or stretching. Review performance results on screens then exit studio.

While each Orangetheory workout follows this general outline, specific days have formatted themes:

  • Power Days: Focus on strength training with more time on floor and rowing stations.
  • Strength Days: Heaviest weights and lowest repetitions to increase muscle capabilities
  • Endurance Days: Emphasize treadmill work for running/walking intervals.
  • ESP Days: “Endurance, Strength, Power” hybrid workouts.

Following templates allows the coaching team to appropriately program sessions to achieve fitness goals while avoiding overtraining.

Orangetheory Membership Options

While virtually anyone 16+ years old can attend Orangetheory classes, purchasing a membership allows regular attendees to maximize value from the special equipment and coaching.

There are four main membership tiers:

1. Basic: 4 classes per month

2. Elite: 8 classes per month

3. Premier: Unlimited classes per month

4. Ultimate: Unlimited classes + extra perks

Membership duration options range from one month commitments up to a year. The more sessions purchased upfront, the lower the per-class rates.

Orangetheory often runs promotions like waived signup fees, free heart rate monitors and two weeks of free classes that sweeten membership deals for new members.

Class packages tailored to 2, 20 and 30 sessions per month are also sold for casual OTF fans not wanting monthly billing. These packages offer flexibility although per-session rates are higher than membership plans.

Maximizing Your Orangetheory Experience

Combining Orangetheory’s optimized workout programming and layout with properly set expectations, smart scheduling and consistent effort is key to reaching fitness goals.

Here are 5 tips to maximize your OTF journey:

1. Arrive Early

Ensure you’re set up, changed and ready for instructions at class start time. Arriving 10-15 minutes early leaves buffer room for gear adjustments. Signing in early also lets coaches plan station numbers accordingly.

2. Learn Station Transitions

Rotating quickly between treadmills, rowers and floor exercise during interval blocks is part of the Orangetheory training experience. Practice ahead of time helps prevent fumbling during fast transitions.

3. Focus on Fat Burn “Orange Zones”

The magic of OTF is science-backed Orange heart rate zones personalized to your fitness level via screens. This allows seeing and optimizing calorie burn in real-time vs. just guessing effectiveness.

4. Try Different Class Times

Our energy levels fluctuate during the day. If struggling to hold higher intensities during evening classes, try mornings instead (and vice versa). Finding your optimal workout time maximizes OTF benefits long-term.

5. Track Improvements

Leverage Orangetheory’s documented fitness tests, heart rate trends and workout summaries to monitor progress over time. Seeing quantifiable improvements become tangible motivation to keep consistent.


How early/late are classes offered?

Most Orangetheory locations offer classes from 5am to 8pm on weekdays, with slightly shorter hours on weekends. The earliest classes typically start at 5am or 5:30am on weekdays. The latest classes are usually at 7 or 8pm.

How long are the workouts?

The standard Orangetheory class is 60 minutes long. Some studios offer a 75-minute “3G” class option.

How many stations are there?

The 60-minute classes rotate through three stations – treadmill, rowing machine, and floor exercises. The 75-minute 3G class incorporates all three stations into every workout.

What is the difference between 2G and 3G?

2G refers to the standard 60-minute class with rotations between treadmill, rowing, and floor. 3G is a 75-minute cardio and strength training fusion workout utilizing all three stations in a single workout.

Can I pick my station?

For 2G classes, your starting station is assigned by the front desk when you check-in. For 3G classes, members rotate together from station to station with the entire class.

What if I have to cancel?

You can cancel your class without penalty up to 8 hours before it starts. Cancel in advance in the app or website to avoid late cancel fees.

Can I arrive late?

Yes, but aim to arrive no more than 10 minutes late. This gives coaches time to get you set up and fully briefed on the workout before jumping in. Any later and you may miss instruction portions.

What should I wear and bring?

Wear breathable athletic clothes and runners. Bring a filled water bottle, small towel, and a heart rate monitor if you have one. Some studios provide and disinfect heart rate straps.


Orangetheory Fitness saw rapid growth thanks to a formula providing structured, entertaining HIIT workouts catered to different schedules and fitness levels. Membership tiers supporting regular class participation offer an on-ramp to boosting calorie burn and cardiovascular fitness.

Paying close attention to studio class schedule options then personalizing times and training zones delivers the best chance at meeting your goals – whether boosting athletic performance or maintaining wellness through later decades of life via their research-backed system.

Team RubMD
Team RubMD
RubMD Team is committed to providing reliable and trustworthy information on healthcare-related topics to our readers. We strive to maintain the highest standards of accuracy, professionalism, and ethical conduct in all our content.

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