The Orangetheory Inferno workout is one of the signature workouts of Orangetheory. It is a run-and-row challenge. You need to push yourself to cover a long distance in 60 minutes. It can be 5000m in a day.
What is the Inferno workout?
In an orange theory inferno workout, you have to run the treadmill and add 100 meters to your rowing session with a new round of exercise. It can be 2G or 3G in its class format.
Its hard! So today I will share the tips and strategies to cover the maximum!
Orangetheory Inferno workout 2G
In Inferno Workout 2G, we have two groups. You have to switch between the treadmill and rowing machines. You spend most of your time on these stations.
In the last quarter of time, you have to do some simple exercises to improve your lean muscles. 2G doesn’t focus on the muscle. If you have endurance,
Inferno workout 2G template 2024
Tread/Row Block – 23 minutes
- Reset your row monitor
- 100m row
- 160m/0.1mile run
- Repeat until time runs out, adding 100 meters to your row distance each round
- Record your row distance (will be available in your challenge tracker)
Floor Block 1: 8 minutes
- 5 x power push up
- 10 x chest fly
- 15 x overhead tricep extension
- 20 total x static crunch with overs and unders
Floor Block 2 – 8 minutes
- 10 total x alternating plank low row
- 10 x TRX low row (explosive tempo)
- 10 x hammer curl
- 10 total x kneeling plank bird dog
Floor Block 3 – 4 minutes
- 5 / 10 / 15 x hip raise
- 10 total x static crunch with scissors
- Repeat until time allows, adding 5 reps to the hip raises each round
Orangetheory Inferno workout 3G
It includes 3Â groups that have to visit three stations in a limited amount of time. You have to visit three stations: treadmill, row, and floor. It can be 2G or 3G in nature.
It makes it harder in 3G because you have to achieve the same goal with more effort. In addition, you have to work on the muscles` endurance.
Inferno workout 3g template 2024
Row Block 1 (14 minutes)
- 100m Row
- 20 Lateral Hops
- Repeat until time increases by 100m each time
- Total distance recorded as Inferno Distance
Floor Block 1 (6.5 minutes)
- 5 x power push up
- 10 x chest fly
- 15 x overhead tricep extension
- Repeat until time
Floor Block 2 (6 minutes)
- 10 total x alternating plank low row
- 10 x TRX low row (tempo)
- 10 x hammer curl
- Repeat until time
Tread Block 1 (6.5 minutes)
- 1 minute push
- 30s base
- 30s AO / varies WR (4 total)
Tread Block 2 (6 minutes)
- 30s AO / varies WR (5 total)
Benefits of the Orangetheory Inferno Workout
Increase in Heart rate
The speed of running in the inferno workout is between 4.4 and 8mph. The faster you run, the more you feel stress on your heart.
The OTF Coach will help you determine the best speed to manage the increase in heart rate. Ultimately, it helps to boost your stamina.
Set up a milestone to achieve
In inferno, there will be a top record of anyone before you. It ranges from 3000m to 5500m. You try your hardest to break this record. Many people remain successful in this effort.
It also depends on the physical fitness of the person to determine whether he or she can achieve that milestone or not.
Burn more calories
As it is a signature workout, it means you will burn a high number of calories in a single day. They almost burn 300–650 calories after a workout.
It also depends on the weight of the person. If it is overweight, he can easily burn more than 500 calories in the inferno workout.
Inferno workout: 2G vs 3G
1. Less rowing
In the Inferno 2G workout, you have to visit the tread and floor stations. Here you have almost half an hour to switch between the tread and rowing. There is less rowing in the 2G sessions
In Inferno 3G, you have to visit the tread, row and floor stations at the same time. In this case, you have 15–17 minutes to complete the rowing rounds.
2. Beginner vs Advance
2G sessions help beginners understand this signature workout. They have a long time to hit the milestone easily.
In 3G class, we have to do the floor exercises at the same time. You need to be fast-paced to complete the target.
3. Coaches
The 3G coaches are more challenging than the 2G coaches. You get a task to hit the milestone in a limited time. It makes it more fun to do.
Inferno Strategy Benchmark
Here are some strategies that can help you enhance your run/row speed to achieve the benchmark of 5000m in a given half hour!
These are the things that you need to focus on to hit your milestones in half an hour. So let’s take a look at the things you need to build a strategy.
1.Incline
The coach suggested I incline to 4%. I feel to incline 6% and it doesn’t make any difference in it. You can choose what you think is best.
2.Speed
Everyone like me wishes to hit 5000 meters. The speed of running should be 10mph; it will help boost your stamina for the rowing. In this way, you can easily add 100 meters to your rowing.
Power walking at 4.0mph to 4.8mph is much easier than 10mph. Both take almost 45 seconds. Your PW makes a difference in your rowing count.
You have to row at a 1:35/500-meter pace. If we add 5 seconds of transition, it is not fast enough. You can easily practice this time.
3. Transition time
Every 5 seconds, you row 25 meters. So it is better to minimize the rowing time from 15 seconds to 10 seconds.
4. Stap in/out time
Count the time of strap in and out. You don’t need to be in a hurry. You have to hold the strap with your hand properly to start rowing.
5. Tread machine time
You need to start and stop the tread machine every time. Sometimes it takes a second or more to turn on or off. You have to decide whether you need to wait for it or move quickly to rowing.
6. Set a goal of rowing
Set a cut-off time for the rowing. You have to set how many meters you should do. Hit the nearest target in every round and continue to increase it.
Orangetheory Inferno Tips
Here are the tips for beginners and advanced athletes to start the inferno workout:
1. Set your pace
While running on a treadmill, increase your pace to 0.1mph each time. It will help you to increase your pace with time.
2. Hard Pull
Give a hard pull at the end of each rowing round. Use all your energy to complete the maximum pulls you can at the end of rowing.
3. Dont stop to early
When you feel you ended up, you need to all out for the maximum time you can. The all-out time increases with each round..
4. Rowing Technique
- Use the proper rowing technique, in which you lean your back at a 90-degree angle with your body when you pull the rower. At this stage, we have to maintain the angle of the back to stretch the handle by keeping the arms at a 90-degree angle with the body again.
- Move the arms backward at the same angle when you stretch the handle completely to the end.
- Arms should be extended, and hips should be slightly behind the shoulders. It divides the weight into 60 percent and legs. The other 40% is divided into arms and core equally.
- Every time you need to extend the arm first while releasing the handle back,. The legs should be bent with a little lean toward the forward direction.
5. Hydrate well
You need to drink enough water before this exercise to make your body active. Not only that, you need to take short breaks to drink water at those intervals.
How long does it take to complete an inferno workout?
Most inferno workouts last 60 minutes. I haven’t heard that any studio extends the timing of the signature Inferno workout.
In the 60 minutes. You have time to run or row. The other half hour is for floor exercises. The time decreased in 3G sessions.
Should I take part in the Inferno workout as a beginner?
As I experienced first, you need to practice taking your heart zone into the orange zone. It will give maximum output at this stage.
Once you achieve it, you can easily do an orange inferno workout. Otherwise, if you love such challenges, you can start.
You need to inform your coach that you are new here. It will help them adjust everything according to their heart rate zone.
In short, I didn’t recommend such HIIT exercises for beginners who were new to fitness. Start with simple 2G and 3G to move on to such signature workouts.
Many advanced gamers hate this game because it takes a lot of effort, requiring you to lay down on the floor and sleep.
How can I book the Inferno workout in my studio?
By Orangetheory app
You can use the application to book your class. Simply follow these steps:
- Open to the orangetheory app
- Go to the class schedule
- Look for the class to book.
- If you find it, click on it and click on book class
Your class will be booked in the meantime.
By Mindbody app
You can use the application to book your class. Simply follow these steps:
- Open the app
- Search for your studio by adding location
- Go to the schedule tab to find the class
- Once you find it, click to book the class.
It is not a common workout that repeats every week. Most of the studios make it happen once a month. Some studios take a long break after infeno workouts to schedule them again.
Final Thoughts
Orangetheory Inferno workouts are a challenge for fitness lovers. You need to be active to put a huge effort to this workout.
It can be a great way for those who love to increase their stamina with some challenging workouts. It takes your heart zone to the next level.
Rowing techniques and tips can help you cover more in less time. Otherwise, it can lead to back pain or injuries by exercising for long in the wrong posture.
Frequently Asked Questions
What is the Orangetheory Inferno workout?
- The Inferno is a signature Orangetheory workout designed to test endurance and power.
- The central component is a progressive distance rowing challenge. You alternate between a short run on the treadmill and an increasingly longer row.
- The goal is to accumulate as many meters rowed as possible within the time block.
How often does Orangetheory do Inferno?
Inferno appears on the Orangetheory workout schedule roughly every 3-4 months. It’s a benchmark workout allowing you to track your progress over time.
How long is the Orangetheory Inferno workout?
- The rowing portion of Inferno is typically 23 minutes. However, the total workout length is the same as a standard Orangetheory class length (around 60 minutes) because it includes warm-up and floor work.
What are good Orangetheory Inferno tips?
The best tips for an OTF inferno workout are pace and rowing techniques. These two are the keys to success in the inferno to cover maximum distance. Keep yourself hydrated as well.
5. How hard is the Inferno workout?
Inferno is considered one of the most challenging Orangetheory workouts. It is best for the muscle’s strength and endurance.
6. Can I see past Orangetheory Inferno results?
You can see your success on the leaderboad, as well as you can get all the details about your health on your app over time.
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