The Orangetheory Inferno workout is a tough combination of rowing and treadmill running, designed to test your stamina. It’s all about pace management, with a catch: you strive to excel in rowing after each run.
In this Inferno signature workout, you run a fixed distance and then increase your rowing distance incrementally, aiming for a maximum total rowing distance.
Orangetheory Inferno signature workout has two class formats: 2G, where two groups alternate between exercises, and 3G, where three groups move through various stations.
Orangetheory Inferno 2G Workout
In the 2G Inferno workout, participants tackle a 23-minute Run/Row block that puts their endurance to the test. They start off by resetting their rowing monitors and rowing 100 meters.
Then, they hit the treadmill for a 0.1-mile run or a 0.05-mile power walk. Returning to the rower, they increase their rowing distance by 100 meters with each round. This cycle continues, with the rowing distance growing incrementally every time.
The block ends with a one-minute all-out rowing sprint. Participants note their total rowing distance at the end of the block. After completing the Run/Row block, they move on to the floor block to finish the class.
Example for 2G Inferno:
Reset Your Row Monitor First,
- Row 100m
- Run .1 miles / .05 miles walking
- Row 200m
- Run .1 miles / .05 miles walking
- Row 300m
- Run .1 miles / .05 miles walking
- Continue for 23 minutes. Keep adding 100 to the row meters. So 400, 500, 600, etc…
- Last Minute is an All Out Row
- Keep track of your distance
After that, you’ll move on to the floor block for the rest of the 2G class.
Orangetheory Inferno 2G Workout Template:
| Row / Tread block (Inferno): 23 minutes | Floor Block 1: 8 minutes | Floor block 2: 8 minutes | Floor Block 3: 4 minutes |
| – Reset your row monitor – 100m AO row, 160m (0.1 mile) (PW 80m / 0.05 mile @ 6%) base push run – 200m AO row, 160m (0.1 mile) (PW 80m / 0.05 mile @ 6%) base push run – 300m AO row, 160m (0.1 mile) (PW 80m / 0.05 mile @ 6%) base push run – Each round add 100m to the row, try to stay close to a push effort on the rower – Last minute is an AO row – Record your total row distance | Back to back: -10 total x TRX alligator -10 x bench chest fly -10 total x seated reciprocating shoulder press, rest -12 total x alt low side plank | Back to back: -10 x TRX high row to bicep curl -10 x reverse fly -10 total x high plank pull through, rest -12 total x bird dog | -12 x reverse crunch -12 total x dead bug, rest Repeat until –finisher: 1 minute of either reverse crunch or dead bug at an increased intensity. |
[Note that the above is not always the case. it changes from studio to studio and from Time to Time.]
Orangetheory Inferno 3G Workout
The 3G Inferno workout features a 14-minute rowing block designed to push participants’ limits. They kick things off by resetting their rowing monitors and tackling an initial 100 meters.
After that, they engage in 20 lateral hops or an alternative bodyweight power exercise suggested by the trainer. With every new round, participants ramp up their rowing by an additional 100 meters.
Just like in the 2G workout, they’ll log their total rowing distance once the block concludes. Once they wrap up the rowing segment, they move on to the floor exercises and treadmill intervals to finish up the workout session.
Example for 3G Inferno:
Reset Your Row Monitor First,
- Row 100 m
- 20 hops (or do exercise)
- Row 200 m
- 20 hops
- Row 300 m
- 20 hops
- Keep going in 3G for 14 minutes. With each new round, add 100 meters to the length of the row. So 400, 500, 600, etc…
- Keep track of your distance
After that, you’ll move on to the floor block and tread block for the rest of the 3G class.
Orangetheory Inferno 3G Workout Template:
| Rowing Block: 14 minutes | Floor Block 1: 6.5 Minutes | Floor Block 2: 6 minutes | Tread Block : 14 minutes |
| -Reset your row monitor, select 14 mins under stored programs -100m push row, 20 lateral hops -200m push row, 20 lateral hops -Each round add 100m to the row, try to stay close to a push effort on the rower -Last minute is an AO row -Record your total row distance | -5 x power push up -10 x chest fly -15 x overhead tricep extension -Repeat until time | -10 total x alternating plank low row -10 x TRX low row (tempo) -10 x hammer curl -Repeat until time | Tread Block (1) -1 min push -30 sec base -1 min push -45 sec base -1 min push -1 min base -45 sec AO Tread Block (2) -Increase push intensity -30 sec push -30 sec base -30 sec push -45 sec base -30 sec push -1 min base -30 sec push -75 sec base -1 min AO |
[Note that the above is not always the case. it changes from studio to studio and from Time to Time.]
What are Everyone’s OTF Inferno Goals?
Basically, everyone has different Inferno goals depending on their fitness level, passion, experience, flexibility, and even body height. I think an average person targets 4000 m in 2G classes and 3000 m in 3G classes.
Data analysis indicates the inferno score as follows;
| Score | 2G | 3G |
|---|---|---|
| Top | 4100 m and above | 3000 m and above |
| Average | 3500 m | 2700 m |
| Bottom | 3000 m and below | 2200 m and below |
Nonetheless, people have different goals, which also differ across the two class types.
Can I Power Walk the Inferno?
Definitely! In the 2G classes, you’ve got the option to power walk, and it’s an awesome way to rack up those rowing points. Power walkers usually spend about half the time on the treadmill compared to runners, which really lets them focus on crushing it on the rower. Just make sure to keep that incline at a solid 6% when you’re power walking to keep the intensity up.
Orangetheory Inferno Benchmark Crushing Strategy: (I follow)
- Stay logged into the rower. Do not log into the tread.
- Power walk at 4-4.5 mph (incline 6%). I can finish 0.05 mi in less time with less effort than running 0.1 mi.
- Racing Start for each interval on the rower (1/2 stroke, 3/4 stroke, full stroke), followed by a Power 10 (10 strokes as hard as I can).
- First 3 intervals on the rower (100, 200, 300 m) as all outs.
- Push pace row for intervals longer than 300 (1:40 500 m split time, 24-26 spm).
- Give 2-3 hard strokes right before reaching the distance goal for the interval, so that the water continues to spin and rack up meters while I’m on the tread.
- Add interval distance to the total meters accumulated, not the interval distance goal (if I get 123 m in the first interval, with effort stopping at 100 m but letting the water spin; then when I come back for 200 m interval my new goal is 123+100=223 m, spins to 258 m while I’m on the tread, the new goal is 258+200=458 m).
Orangetheory Inferno Tips
Below are a few tips you can take to an inferno class to reap better results;
- Have a target goal in mind, which will push you even when things get tough.
- Get prior exercise and practice your flexibility and the exercises you will be taking in Inferno if you want to nail it.
- There are 2G and 3G class options; choose wisely!
- Doing a power walk has better rowing points because you spend half as much time on the treadmill as in a treadmill push.
- Remember that the more speed you put on the treadmill, the more time you spend waiting for it to slow. Besides, you need to save energy for the Row.
However, always listen to your body; slow to regain composure if you feel like puking or out of breath.
Conclusion
Orangetheory Inferno is a tough and challenging Orangetheory session that takes place occasionally. It raises the self-competition in users, who do their best to beat their last best points.
It is also fun and different from other OTF classes, hence the reason users are always looking forward to the next.