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What is the Orangetheory Everest Workout? ( Templates & Goal)

Orangetheory Everest is definitely a mountain climbing challenge. Therefore, you can bring out your best climbing technique; by running, jogging, or power walking on the treadmill.

Orange Everest refers to a challenge on the treadmill involving inclines. It’s a signature workout where you increase your incline every minute, hit 15%, then decrease your incline every minute. Some people only power walk, some do a combo of PW and running, and some crazies run full-time. The goal is to get the farthest distance at the end.

You are started from the incline at 2% and increase the incline each minute until you reach the highest, at 15%. Then, you start back down again, from 15%, gradually decreasing inclines. You will record the total distance up and down the incline at the end of the decline.

Orange Everest 2G: The 2G Everest sessions last approximately 23 minutes on the treadmill. You start at a 2% incline and increase by a 1% incline every minute up to 15%, then go down from 15% to 14%, and next down by 2% every minute. Usually, you start at a base, while the last minute is an All-Out at 1%. It’s 23 min tread block (2G), then rower/floor for the other 1/2. It’s just another class, don’t stress out or overthink it.

Orange Everest 3G: Everest 3G is shorter, with only 14 minutes on the treadmill. Due to the shorter duration, the incline increases by 2% while the decline decreases by 2%. Therefore, you start at a 2% incline, increasing by 2% until you get to the 12% incline. Then, the incline skips all the way to 15%. Then the decline starts at 13%, reducing by 2% every minute until you get to 1%. After 14 minutes, you will move to the floor and rower block for the rest of the 3G class.

You’ll record your distance in the challenge tracker, so the goal is to maintain as fast of a pace as you can throughout. Obviously, you can start faster at lower inclines. Most end up walking once it gets steep. Try and maintain a jog as long as you can, then adjust accordingly!

For more details about the Orangetheory Everest 2G and 3G classes, keep scrolling and see the Orangetheory Everest class template.


Orangetheory Everest 2G Vs. 3G

If you have signed up for Orangetheory, even once, you must have noticed that there are always two class options; 2G and 3G. 2G classes have fewer members than 3G, and the time on the treadmill tends to be longer. 


  • In 3G: Start 2% incline, and go up by a 2% incline every minute till 12%; after that, we jump to a 15% incline.
  • Difference from 2G: The incline bump is 1% instead of 2%, and there is no jump from 12% to 15%.


  • In 3G: Start at 13% incline, and go down by 2% incline every minute. When you hit 1%, go all out.
  • Difference from 2G: The incline starts at 14% instead of 13%. And there is a 1-minute push before the 1-minute all-out.

Orange Everest sessions maintain the outlook of a regular class, only this time, the treadmill session is quite different and where the challenge concentrates. Though everyone has to complete the challenge, the distance on the treadmill will definitely be different for each participant.

Orangetheory Everest distance goals

Orange Everest 2G goals:

There are different distance goals for different treadmill users. Such as,

  • the power walkers’ goal is 1.4+ miles
  • the joggers’ 1.75+ miles
  • the runners’ 2.0+ miles
  • the bike riders’ 7.0+ miles
  • and the strider users’ 5.3+ miles

Orange Everest 3G goals:

There are different distance goals for different treadmill users. Such as,

  • the power walkers’ goal is 0.84+ miles
  • the joggers’ 1.05+ miles
  • the runners’ 1.2+ miles
  • the bike riders’ 4.2+ miles
  • and the strider users’ 3.18+ miles.

Nonetheless, since most of us attribute a climb to a hike, even regular runners tend to lean toward power walking during the Everest sessions. In any case, the distance is shorter while the intensity is manageable.

Orangetheory Everest template

Orange Everest 2G Template

While every studio and Everest session has its own template, below is a typical template of what you should expect in a 2G OTF class;

Tread- 23 min

  • 1 min base @ 2% 
  • 1 min base @ 3% 
  • 1 min base @ 4% 
  • 1 min base @ 5% 
  • 1 min base @ 6% 
  • 1 min base @ 7% 
  • 1 min base @ 8% 
  • 1 min base @ 9% 
  • 1 min base @ 10% 
  • 1 min base @ 11% 
  • 1 min base @ 12% 
  • 1 min base @ 13% 
  • 1 min base @ 14% 
  • 1 min base @ 15% 
  • 1 min base @ 14% 
  • 1 min base @ 12% 
  • 1 min base @ 10% 
  • 1 min base @ 8% 
  • 1 min base @ 6% 
  • 1 min base @ 4% 
  • 1 min base @ 2% 
  • 1 min push 
  • 1 min all out 


Block 1- 14.5 min

Reps 12/10/8/6 

Increase weight as reps decrease DB- Close Grip Chest Press DB- Seated Hammer Curl DB- Front Squat 250 m Row Just Once

Block 2- 8.5 min

Reps 6/8/10/12 Maintain weight as reps increase DB- Bench Plank S/A Low Row (each) DB- Seated Overhead Tricep Extension BW Straight Leg Raise x 20

Orange Everest 3G Template

Let’s take a look at a typical 3G template for the Everest session, though they differ with time and studio;


14-minute tread climb. 

Increase incline by two each time, at a base pace throughout the session.

  • 1 Min run @  2% ← Start
  • 1 Min run @  4%
  • 1 Min run @  6%
  • 1 Min run @  8%
  • 1 Min run @ 10%
  • 1 Min run @ 12%
  • 1 Min run @ 15% ←Go from 12% to 15%
  • 1 Min run @ 13% ← Downhill begins
  • 1 Min run @  11%
  • 1 Min run @  9%
  • 1 Min run @  7%
  • 1 Min run @  5%
  • 1 Min run @  3%
  • 1 Min run @  1% ← All-out


200 meters 

12 med ball squats to shoulder press 12 med ball rotating lunges

Increase the row by 100 meters and exercise by two for each round


Block 1

Reps 12/10/8/6 Increase weight as reps decrease DB- Close Grip Chest Press DB- Seated Hammer Curl DB- Front Squat.

Block 2

Reps 6/8/10/12 Maintain weight as reps increase DB- Bench Plank S/A Low Row (each) DB- Seated tricep extension 20 straight leg lifts.

When is the Orangetheory Everest?

The Orangetheory Everest challenge is occasional and happens around three times throughout the year. This means that you can expect it every 3 to 4 months.

Orangetheory Everest Strategies and Tips

If you want to emerge victorious and enjoy the Everest challenge, here are a few tips and strategies to consider;

  • Start off at base pace, and try to maintain it for as long as possible. However, when it becomes tougher to sustain (I guarantee it will during the incline), you can decrease it by approximately 0.2 mph for every incline to sustain the momentum. The runners can jog at higher inclines and finish with a walk.
  • Ensure you focus on your form during the whole challenge to avoid injury. It is essential that your back remains straight as opposed to bending, at least in the lower inclines, with your arms swinging elbow-to-hip. Then, when you are almost at the peak and can’t sustain the incline, you can lean gently into the tread and drive with your arms while your legs follow. Also, keep your knees up for as long as you can.
  • Your feet should always land under your hips, controlling your strides so that you don’t overstride, especially during the decline.
  • If it is your first time and you aren’t sure about a climb running, consider a jog or even a power walk. You can also take a combination of a power walk and a jog.
  • The distance you track will get into your record, so you can use it against your next Everest challenge distance to outdo yourself.
  • Listen to your body; run when you can, and power walk when you are too weak to run.
  • Last but not least, the peak is always the toughest, and you will feel like giving up at 14% to 15% and back to 14%. Don’t give up because you will feel the energy return as you head to an 8% decline, where you might just experience your fastest sprint.


The Everest challenge in Orangetheory is one of the most fun signature workouts in Orangetheory. It may be a challenge, but it retains the basic Orangetheory principle of competing against oneself. After all, everyone has to get to the recommended incline and decline, hence getting the full experience regardless of your fitness level.

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Written by

Jennifer Lewis

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