Orangetheory 2G Vs. 3G Workouts: Comparison, Templates, and More

Orangetheory offers various classes for different fitness goals. 2G and 3G are the most famous group workouts among all the different workouts.

The main difference between orange tissue (2G) and 3G is muscle endurance. It is more advanced and intense than the 2G class format. It makes the exercise more challenging than in the 2G format.

Today, we will share the complete analysis of Orangetheory 2G vs. 3G. Ultimately, we provided templates that will make it easier to decide which is best!

What is Orangetheory Fitness?

Orangetheroy Fitness is a US-based fitness studio that combines cardiovascular and strength training at the same time. It includes high-intensity interval training (HIIT) that can help increase muscular strength and endurance. 

There are five heart zones, and you can choose one of them to follow their templates. They divide the team among the groups for the proper exercise.

Orangetheory Fitness 2G

2G means 2 groups for fitness. It is a 60-minute class that allows the participants to work on their weight loss and strength. It is designed so that a person new to fitness can join it.

In short, 2G is a basic-level workout that helps people start their fitness journey. Coaches help adjust equipment based on your fitness level. In this, we have 2 groups with cardiovascular and muscle strength goals.

It just focuses on cardio and strength exercises.

In this step, the participants warm up to prepare for the exercise. They start with some light cardio and dynamic stretching. It helps increase their heart rates for the next exercise.

Running (Customizable)

They move towards the treadmill portion to start running. It is a basic-level run where they can change their pace and incline setting according to their fitness goals.

The coach takes you to the rowing section, where you must activate your cardiovascular muscles. It focuses on the back, core, arms, and legs. Here, you can set goals for rowing. You have enough time to set small milestones.

Muscle Strength

The class concludes with the basic muscle exercises that can help improve muscle strength. It is to prepare the body for the muscular exercise.

Orangetheory Fitness 3G

The word “3G” stands for three groups for fitness. It includes three groups working on three stations at a time. 

In short, 3G has three groups working on the three stations simultaneously. It focuses on treadmills, rowing, and muscle strength. It is a fast-paced exercise for people who want to enjoy variety and challenges simultaneously.

In this, people have to switch between the treadmill, rowing, and floor exercise stations.

Treadmill

The participants start their exercise on the treadmill. Unlike 2G, they are challenged to achieve a heart rate in less time. You will learn to sprint and incline run with the increase in your heart rate.

The coachess for 3G are highly trained. They provide different intervals to accept the challenge of setting new heart rate zones.

Rowing

Now, you have to do more rowing than 2G. Setting different targets and intervals makes the exercise more challenging. You must complete it earlier than 2G to challenge your body to increase your heart rate and endurance.

Floor exercise

Floor exercise is the most challenging station with strength, resistance,, and frictional body training. You must exercise with different weights in that interval to target the special muscle groups. You can make modifications depending on your fitness level.

Differences Between Orangetheory 2G vs 3G

2G vs. 3G focuses on cardio and muscular exercises. Here are some factors that create a difference.

Feature	2G Class	3G Class
Class Size	Smaller	Larger
Coach Attention	More personalized	Less personalized
Exercise Focus	Focused blocks	Varied exercises
Transitions	Slower paced	Faster paced
Ideal for	Beginners, those seeking focused training	Experienced members, those who like a variety

1. Coaches

2G Classes:

The 2G are those who have experience in fitness. It means the new coach can be the leader of the 2G classes.

3G Classes:

In contrast, 3G class coaches get promoted from 2G after training different batches. They must lead the different classes of 2G to become eligible for 3G trainers.

2. Class Size & Stations

2G classes:

The class size of 2G is two-thirds of the studio size. It is small because it is for a small number of people. It also varies from studio to studio. Some studios increase their size and machines with time. It can accommodate almost 12-24 people at a time.

3G classes:

The class size of the 3G is always more than half of the studio because they need to accommodate a large number of people with three stations. Stations differ from studio to studio. Every studio has a standard 12-station treadmill, 12-rowing station, and 12 floor mats. They can accommodate 36 participants at a time.

3. Block Times

2G Classes:

In 2G, there are two groups, and they divide the time into two halves for their exercise. They have plenty of time to focus on one exercise. 

3G Classes:

In 3G, you have less as compared to 2G because three groups have to switch between the stations at a fast pace. For instance, If you get 20 minutes for treading in 2G, it will change to 15 minutes in a 3G class format.

4. Running vs Rowing

2G classes:

In the 2G class format, the main focus is on running. You get plenty of time to run on the tread. There needs to be more time for rowing.

3G classes:

In 3G, you get more than for rowing as compared to 2G. If someone wants a full-body exercise, they can move to the 3G class.

5. Exercises

2G classes:

In 2G, the main focus is on the basic exercises of cardiovascular fitness and strength exercise. It mainly focuses on burning calories.

3G classes:

In 3G, it adds muscle strength and endurance with cardio and strength training. It includes advanced settings to increase heart rate.

6. Recovery Times

2G classes:

Some studios offer more than 3G or 2G classes. In 2G, we have two stations to visit at a given time.

3G Classes:

In 3G, all the participants have to visit three stations at a time. So, it can be extended.

7. Group Size

The group size is larger in 3G than in 2G. For instance, if you have 12 participants in 2G, It will be 24 in 3G.

8. Intensity Level

2G classes:

In 2G, the intensity level of the exercise is high. It is challenging to increase the strength of the muscles.

3G classes:

In 3G, we got high-intensity exercise to increase the endurance of the muscles. The coach helps challenge the body to increase the heart rate.

9. Equipment Usage

2G Classes:

In 2G, participants have to visit two stations. One is the tread, and the other is the floor. They divide their time into two halves.

3G Classes:

In 3G, the participants have to switch between tread, rowing, and floor exercises. They occupy most of the space in the studio.

10. Fitness Goals

2g Classes:

The 2G class format is always for beginners and people who love to do light exercise. The main focus of the 2G class format is to burn calories.

3G Classes:

The 3G class format is made for intense and advanced participants who want to increase their muscle strength and are concerned about endurance.

What is the difference between Orangetheory 2G and 3G classes?

If we are asked to find the main difference between the 2G and 3G classes, it will be muscle endurance and strength level. 2G classes don’t focus much on the muscle’s endurance, which makes them different from the 3G classes.

So if someone is conscious of building muscles and increasing strength at the same time, we can choose 3G. Otherwise 2G classes are the best way to start your fitness journey in the meantime.

Similarities Between Orangetheory 2G and 3G

1. Workout Days or Types

Many OTF studios do it only a few times a week. They have specific days and times that can differ from studio to studio. You can find it on the Orangetheory application about the schedule of the nearest studio.

Most of the time, they offer 2G and 3G classes on the same schedule.

2. Splat Points

Both aim to increase splat points. Splat points make you challenging and help increase your heart rate. The main goal is to earn 12 spalt points in each class. It means that you have to stay for 12 minutes in each class, which can lead to burning 500 calories in 60 minutes.

The format of the class doesn’t matter; you can still increase your heart rate by spending more time challenging yourself.

3. 45 Minute Versions

Both classes have 45-minute versions. Sometimes, the class format is managed in a way that wraps up all the exercises within 45 minutes.

In 2G format, you get more time to do the proper exercise compared to 3G.

Pros and Cons of 2G and 3G classes

Pros of 2G

2G has its pros and cons. Here are some benefits and pros of the 2G class:

• If you are new, you can easily start by setting small milestones at the beginning.
• It is best for increasing the heart rate to burn more calories.
• This deals with different weights at a basic level to find your best fitness level. You can set new fitness goals as well.
• You can exercise with dedication on one machine. It can help you build proper stamina.

Cons of 2G

Here are the potential drawbacks of 2G:

• The problem is that not all the members can use different machines because sometimes they are occupied by others. There is no strict time limit so that a person can stay on a machine for a long time.
• The second thing is less rowing. Rowing is a powerful exercise that increases the strength of the cardiovascular muscles. In 2G, they get an introduction to rowing with less exercise on the rowing machine.

Currently, 2G class formats do not focus on the assigned exercise. It is just like the introduction to the different machines. You have to set your own fitness goals in 2G.

Pros of Orangetheory Fitness 3G

Here are some benefits of 3G:

• You can take your heart rate to the next level. This helps boost your energy levels to take on hard exercises. You can change your heart zone to green.
• If you want to switch to the exercises, it’s fun to join the 3G. You have energetic trainers with experience to help you achieve your fitness goals.

Cons of  of 3G

Here are the possible challenges of 3G:

• Some people may find it disturbing because you must switch between stations continuously. It can be challenging if you want to dedicate time to one block.
• People older than 40 can find it hard. It makes the exercise more stressful by completing their target in short intervals.
• 3G is designed for the advanced. The newbie will need help to cope with the quick and exact movements.

Class templates of 2G and 3G classes

Orangetheory 2G (60 minutes) Template 2024

Orangetheory 3G (60 minutes) Template 2024

Are 2g and 3g the names of the workouts?

When I first joined Orangetheory, I got confused between these two. 2G and 3G are class formats. These two class formats are followed for different workouts and classes.

For instance, if you registered for the tornado class, you will have to follow the 3G workout. On the other hand, in the inferno signature workout, we have both 2G and 3G class formats.

Which one is best for beginners, 2G or 3G?

If you are new to fitness, then first, you need to build stamina. The 2G class format is designed to increase stamina and is best for beginners.

In 2G exercise, you can increase muscle strength. After that, you can add muscle endurance by joining 3g classes.

Which burns more calories: 2G or 3G?

The burning of calories depends on your heart rate. It depends on how hard you are putting in to challenge yourself. 

The increase in the heart rate leads to more calories burned. So whether you are following a 2G or 3G, you have to focus on increasing your heart rate to maximize results.

Which one is harder, 2G or 3G?

If I have to give an opinion based on my experience, 3G is more challenging than 2G. The reason is less blocking time and intense exercise. If someone loves challenges, the 3G format is made for him.

Otherwise, beginners and adults can find 3G exercises more challenging than 2G.

Factors to Consider

If you have to choose between 3G or 2G, it all depends on your personal preferences. Here are some factors you need to consider when choosing between the 2G and 3G classes:

1. Personal Fitness Goals and Preferences

It would help if you compared both class templates to find out what you actually need. If you want to start with a simple exercise, you can join a 2G class.

On the other side, if you want to build muscles and increase the endurance of the muscles, become part of the 

2. Scheduling and Availability

2G and 3G classes have their schedules. The studios are independent in designing their different monthly schedules. If you think you are available for a 2G or 3G class, you can choose one of them. 

How do you book your 2G or 3G class?

You can book it through the application easily. You need to go to the class calendar in the OTF fitness app.  Here, you can see the class name and time. Click on book or reserve class to book your class.

Final thoughts

Orangethoery 2g and 3g classes differ in their workouts. There is not much difference between 2g and 3g classes, but if a person wants extra strength, 3G is best.

2G and 3g are designed for the basic and advanced workouts. Both can help to increase your body and muscle strength if you put in some extra effort.

It depends on how you take the workout as a challenge. The experienced coaches will help participants achieve their fitness goals in 2g and 3g formats.

Frequently Asked Questions

Which format is better for beginners?

The best format I suggest for beginners is 2G, It increases their muscle strength and maintains their body to achieve the quick challanges in 3G.

Which format is more intense?

3G class format is more intense. We have to work on the three different stations in a limited time. The shortage of time makes it more challenging then 2G.

Can I switch between 2G and 3G classes?

Yes, you can switch between 2G and 3G classes. It all depends on your time and fitness goals. If you want muscle strength and endurance simultaneously, we can switch.

Orangetheory offers both classes on different days and times. You can visit 2g sessions and 3g sessions separately to find the one that best matches your fitness objectives.

Is 2G or 3G a better workout?

Both are the best for the different fitness goals. If you are new to fitness, you will 2G more easily than 3G. If you are advanced, you will enjoy the workout experience of 3G.

Are the workouts in 2G and 3G equally effective?

Yes, these are almost equally effective. Regardless of the 2G or 3G class, you must put in the effort. The trainers will provide you with different challenges in the interval. You need to be motivated enough to complete them.