Orangetheory offers general guidelines for each-for example, runners are encouraged to set their base pace at 1% incline and 5.5 mph or higher. These are speeds and inclines you determine for yourself based on whether you want to power walk, jog, or run. On the treadmill your coach will cue you through when to be working at your “base,” “push,” and “all-out” paces.
“Before you start the floor portion, the coach will demo each exercise, and there is a video screen with a GIF of the exercises as well as how many sets and reps to do of each.” “Which equipment you use depends on the workout that day,” he says. The floor portion can involve TRX straps, benches, dumbbells, looped resistance bands, and other equipment, says Ingram. There are a few different class formats, but in general you’ll be spending about a third of your time at each station-a “3G” workout has one group at each station at all times, while a 2G workout (or Orange 60) is a bit more flexible (though you’ll generally be on the rower, the treadmill, and the floor at some point in every class). The class is usually split between the rower, the treadmill, and the strength training floor. “It’s a motivational tool for people to work toward something,” Feito says. That said, the 12-splat-point guideline can still be a great goalpost to keep you going. Plus, EPOC is something that you’re likely already experiencing after your workouts, especially if they are HIIT-based.
It’s also worth noting that the EPOC effect isn’t going to be as significant as what you do in your workout itself-and people tend to overestimate the effect it has. First and foremost, there’s no EPOC switch that turns on when you hit the 12-minute mark at a certain percentage of your max heart rate, says Feito. So, in other words, 12 splat points equals 12 minutes spent in the orange and red zones combined.Īgain, there are some caveats here. The red zone is 92% or above, which feels close to the maximum effort you can give. The orange zone is 84% to 91% of your max heart rate, which is where things get uncomfortable (in a good way).
The green zone is 71% to 83% of your max heart rate, which should feel like a challenging but comfortable baseline. On the screen, your heart rate levels are shown in three main “zones”: green, orange, and red. In each class, the goal is to earn at least 12 “splat points,” and each splat point reflects one minute spent working at 84% of your (estimated) max heart rate or higher. Your heart rate monitor determines how you rack up “splat points.” “The takeaway is, use the numbers as a guide, but don’t get too caught up, says Feito. According to a 2017 study published in the Journal of Personalized Medicine, all seven commercially available wrist-based heart rate monitors tested (including versions of the Apple Watch, Fitbit Surge, and Samsung Gear) fell within an “acceptable error range” (from 2% to 7%). (Keep in mind, though, that even when you’re wearing a heart rate monitor, what you’re getting is an estimate of your maximum heart rate, says Yuri Feito, Ph.D., associate professor of exercise science at Kennesaw State University.)Īll that said, unless you’re a competitive athlete and precision is therefore really important to getting the most out of your workouts (in which case you’re likely not relying on a fitness chain for your training), you’re probably getting a good enough approximation with commercial trackers. The idea is that after 20 Orangetheory workouts, the new estimate of your maximum heart rate is probably going to be closer to your actual maximum heart rate. This isn’t really a huge deal for most people, but it’s worth keeping in mind.Īfter 20 workouts, Orangetheory uses data from your past sessions to re-estimate your max heart rate using a proprietary formula, which the company believes boosts accuracy.
If, for whatever reason, your maximum heart rate deviates from the average (perhaps due to your physical activity level, your gender, or both), this formula obviously wouldn’t account for that, which means that you may end up working harder (or not as hard) in order to hit a certain percentage of your max. (So, time for a math refresh: If you’re 21 years old, the Tanaka method would estimate your max heart rate as 208-0.7x21, or about 193 beats per minute.) The thing is that the Tanaka equation-like all formulas used to estimate heart rate-was created to be a generalized method for predicting heart rate in healthy adults based on age. There’s a catch here: To get the initial estimate of your maximum heart rate, Orangetheory uses the Tanaka equation, which is 208 minus 0.7 times your age.
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