What Is Orangetheory Inferno Workout? | Templates, Tips & Goal

Hi! Last Year I completed my 4th inferno workout. I don’t think any of my friends will appreciate this, so I’m talking here because I’m proud of myself. It was the first time I did the Inferno as a jogger. The last three times, I did it as a power walker (so the tread distance was half of a jogger/runner). Even though the distance in the tread was longer for me. I still managed to get over 3970 meters on the rower. I did JOG the entire tread and did the 0.1 miles every time and still got a decent distance. So I know I am making progress! In this article, I will explain Orangetheory Inferno’s signature workout.

What is the inferno workout at Orangetheory?

It’s actually a lot of fun. It is all about collecting as much distance as possible on the rower.

Basically, Orangetheory divides the classes into two; 2G and 3G. 2G means that the class has two groups of people, each at its own training station. Likewise, 3G refers to three groups of people at each of the Oranegtheory stations, rotating among the stations.

Example for 2G Inferno:

Reset Your Row Monitor

• Row 100m
• Run .1 miles / .05 if you’re walking
• Row 200m
• Run .1 miles / .05 if you’re walking
• Row 300m
• Run .1 miles / .05 if you’re walking
• Continue for 23 minutes. Keep increasing the row meters by 100. So 400, 500, 600, etc…
• Last Minute Is an All Out Row
• Record Your Distance

After that, you will move on to the floor block for the rest of the Time to complete the 2G class.

Example for 3G Inferno:

Reset Your Row Monitor

• Row 100 meters
• 20 hops (or exercise)
• Row 200 meters
• 20 hops
• Row 300 meters
• 20 hops
• Continue for 14 minutes in 3G. With each subsequent round, increase the row by 100 meters.. So 400, 500, 600, etc…
• Record Your Distance

After that, you will move on to the floor block and tread block for the rest of the Time to complete the 3G class.

Note: Your total rower meter distance gets recorded in the Inferno icon in the app. it’s mostly a push on the rower, trying to get as many meters while you have a declining exercise. Trying to accumulate as much rowing distance as possible! It’s fun! You’ll record your distance on the rower so you can track your progress for the NEXT Time you crush this challenge.

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

Source; https://www.reddit.com/r/orangetheory/wiki/benchmarks/

Nonetheless, people have different goals, which also differ across the two class types.

For more details and Inferno templates, keep scrolling

Orangetheory Inferno 2G and 3G

Orangetheory inferno classes, just like other Orange 60 classes, take 60 minutes. The amount of time you take Inferno between rowing and the off-row alternative depends on the number of groups in the class. 

How many minutes is the block in a 2G and 3G for this Inferno?

• In 2G inferno (Run/Row), Block time is 23 minutes
• In 3G inferno(Row) Block time is 14 minutes

This means in 2G, 23 minutes between the rower and the treadmill. On the other hand, a 3G class requires that you take 14 minutes between the rower and the floor exercises.

Orangetheory Inferno 2G

Orangetheory 2G classes run as follows; (Classes start rowing or on the treadmill)

• Reset your row monitor
• The classes start with 100m (0.06 miles) rowing.
• Secondly, one takes on a power walk that is 0.05 miles (80 m) or a run on the treadmill that is 0.1 miles (160 m)
• Immediately after the treadmill, one goes back to the rowing machine, adding       100 m to the distance to row 200 m. Therefore, they row 200 m (0.12 miles).
• They then get onto the treadmill for a power walk (0.05 miles) or a run (0.1 miles). 
• Again you get onto the rower, adding another 100 m to row 300 m.
• Then, back on the treadmill for 0.05 miles of power walking or 0.1 of running. Note that the treadmill exercise remains constant while the rowing exercise increases consequently by 100 m.
• *** Continue this procedure until the 23 minutes are over, adding 100 m on each subsequent Row.
• Last minute is an AO Row
• Record your distance.

Simply put, Row 100m, power walks 0.05 miles/ run 0.1 miles, Row 200 m, power walks 0.05 miles/ run 0.1 miles, Row 300 m, power walks 0.05 miles/ run 0.1 miles and so on 400, 500, 600, etc….

Essentially, the goal behind the exercise is to ensure that you get as far as possible with the rowing machine.

Inferno 2G Template

Row / Tread block (Inferno): 23 minutes

Run 0.1 miles/ power walk 0.05 miles

Row 100 m

Repeat for 23 minutes, increasing the Row by 100m

Floor Block 1: 8 minutes

Power push-ups: 5

DB chest fly: 10

DB overhead tricep extension: 20

Static crunch over-under: 30/ 20/ 10

Floor block 2: 8 minutes

DB plank alt low Row: 10

TRX low row: 10

DB hammer curls: 15

V-ups: 5/10/15/20

Floor Block 3: 4 minutes

Straight leg raises to hip raises: 5/10/15/20

Power sit-ups with alt rotation: 10

[Note that the above template is not constant. it varies from Time to Time and from studio to studio.]

Orangetheory Inferno 3G

In the 3G classes, the rowing block lasts for 14 minutes, and this is the session that the Inferno uses;

So;

• Reset your row monitor
• Start rowing 100 m.
• Next, get on the floor for 20 lateral hops or the recommended bodyweight power move in the class (they vary with classes).
• Add an extra 100 m rowing distance on the Row and Row 200 m.
• Get on the floor for 20 lateral hops, burpees or any other recommended bodyweight exercise.
• Add an extra 100 m to the second rowing distance and Row for 300 m.
• Again, get on the floor and take on 20 strength training laps.
• Continue in this process, adding a 100 m rowing distance until you hit the 14-minute mark.

In summary, Row 100 m, 20-floor laps, Row 200 m, 20-floor laps, Row 300 m, 20-floor laps and so on.

As with 3G, the goal here is to go as far as possible on the rower. The distance you record on the rower at the end of the 14 minutes will be your inferno distance count.

Inferno 3G Template

Rowing Block: 14 minutes

100m Row

Reverse Lunge to Triceps Extension: 20

Repeat Until Time is up, increasing the Row by 100m

Floor Block 1: 7 Minutes

Incline Chest Press: 8

Push Up to Row: 8

Ab Scissors: 20/30/40

Floor Block 2: 7 minutes

TRX – High Row: 10

Incline Chest Fly: 8

Bench Sit Up to Shoulder Press

Tread Block : 14 minutes

0.2 Miles run

1 Minute Walking

0.4 Mile run

1 Minute Walking

0.6 Mile run

1 Minute Walking

1 Mile run

1 Minute Walking 

[Note that the above template is not constant. it varies from Time to Time and from studio to studio.]

Can I Power Walk the Inferno?

Definitely! The 2G classes, which have the row/ run option, allow for power walking. I did my first one as a PW (1/2 the distance of a runner) 5-6 months into my OTF journey. I got 3226. The next time around was in the summer, and I got 3346- 120 meters farther.

Therefore, if you decide to power walk, your rowing block will look as follows;

Row for 100 meters

Power walk for 0.05 miles

Row for 200 meters

Power walk for 0.05 miles

Row for 300 meters

Power walk for 0.05 miles

You will repeat this procedure, with only an increase in rowing with 100 m for every subsequent Row, until you crush the 23 minutes. Usually, the power walk will be at an incline of 6%.

Orangetheory Inferno Strategy and Tips

Below are a few tips you can take to an inferno class to reap better results;

1. Have a target goal in mind, which will push you even when things get tough.
2. Get prior exercise and practice your flexibility and the exercises you will be taking in Inferno if you want to nail it.
3. There are 2G and 3G class options; choose wisely!
4. Doing a power walk has better rowing points because you spend half as much time on the treadmill as in a treadmill push.
5. 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.
6. 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.

Get More Info:

• What Is the Orangetheory “Catch Me If You Can”? -Tips & Guide
• What Is Orangetheory Tornado Class? (Explained & Class Template)
• How Many Times a Week Should You Do Orangetheory?
• Dri Tri at Orangetheory: Everything You Need To Know