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**?

**Orangetheory Inferno is the run/row signature workout designed to push your endurance to the limit. It’s a run/row where the run is the same distance (0.1 miles) every time, and the row increases(100m). At the end, you will record your total row distance.**

Here’s a simplified breakdown of the Orangetheory Inferno workout:

**Row for 100m:**Begin with a 100m row.**Walk/Run:**If you’re walking, cover a distance of 0.5 miles. If you’re jogging or running, aim for 0.1 miles.**Row for 200m:**Increase the rowing distance and complete a 200m row.**Walk/Run:**Repeat the same distance on the treadmill as before.**Row for 300m:**Back to the rower for a 300m row.

Continue this pattern, increasing the rowing distance by 100m each time until the coach signals to stop. The challenge might last for a while, so be prepared for an intense workout. At the end, make sure to record your total rowing distance so you can track your progress for the next time this challenge comes around.

**For example,** you will start with a 100m row, then if you are in 2G, you run 0.1mile (160m), and if you are in 3G, you will do 20 lateral hops. Then again, row another 200m and back to the treadmill/Floor. Keep doing this, adding 100m to the row each time until time is called for the last-minute all-out row. Check your row distance at the end to see how you went.

**In 2G**, each group takes 23 minutes among the blocks, split into two. 23 minutes, the Run/Row block is in a 2G for this Inferno.

23-minute Run/Row where you have to run/power walk a certain distance on the tread, then go back to the rower, and you increase your Row a certain distance each Time (100m). Then, Record your total rowing distance at the end.

**Example for 2G Inferno:**

Reset Your Row Monitor

- Row 100m
- Run .1 miles / .05 if you’re walking 6% incline.
- Row 200m
- Run .1 miles / .05 if you’re walking 6% incline.
- Row 300m
- Run .1 miles / .05 if you’re walking 6% incline.
- 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.**

**In 3G**, each group takes 14 minutes among the blocks, split into three. **14 minutes, the Row block is in a 3G for this Inferno.**

**In 3G,** during the rowing block (14 minutes), start with a 100-meter row followed by 20 lateral hops (or another bodyweight power move). With each subsequent round, increase the row by 100 meters. Record your total rowing distance at the end.

**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 |

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 – 23 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

**Floor Block 1 – 8 minutes**

- 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

**Floor Block 2 – 8 minutes**

- 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

**Floor Block 3 – 4 minutes back to back superset**

- 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 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

**Row 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

**Floor Block 1 (6.5 mins)**

- 5 x power push up
- 10 x chest fly
- 15 x overhead tricep extension
- Repeat until time

**Floor Block 2 (6 mins)**

- 10 total x alternating plank low row
- 10 x TRX low row (tempo)
- 10 x hammer curl
- Repeat until time

**Tread Block 1 – 6 minutes:**

- 1 min push
- 30 sec base
- 1 min push
- 45 sec base
- 1 min push
- 1 min base
- 45 sec AO

**Tread Block 2 – 6.5 minutes:**

- 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 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 with a 6% incline
- Row for 200 meters
- Power walk for 0.05 miles with a 6% incline
- Row for 300 meters
- Power walk for 0.05 miles with a 6% incline

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 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.

**Get More Info:**

OTF newbie here and curious… is it literally run(my case PW)/row for the whole hour? Or is it just a portion of the class? TIA!

Yes it is a 23 min run or PW to row so if you have rowing tablets, you will stay logged in to those, to rack up meters. Distant on tread stays the same, .1 or .05 for PW and then rowing meters go up by 100 each row. Goal is to maximize meters.

You do 100 meters on rower then power walk .05 or run .1. Back to rower and add 100 to your distance, so 200m then back on tread for the same .05 or .1. Each time you go back on the rower, you add 100 m to previous distance. Goal is to get as far as you can on the rower. This is for a 2g.

Question… For the inferno… You row 100 m then tread then add 100 m to your row…. But do you add 100 to 100 and stop rowing at 200 OR do you add 100 to the 115ish that is showing up on the rower because it adds some distance when you walk away? So like stop at 100, 200, 300, 400… OR stop at 100, 215, 330, 445… (assuming it adds roughly 15m when you walk away each time)? I hope my question makes sense.

I add on to whatever my meter stops at so say after the first 100m it stops at 120. My next row will be 200m so I row to 320. If it stops at 345, I’ll row to 645 (300m) and so on and so forth.

So is everybody ready for Inferno? What are some of your PRs and goals ?

Only did this challenge twice since joining and PR is about 3400…shooting for 4000…have come a long way on the rower, but def lots of room to grow…good luck to everybody and lets set those PRs!!!

My goal is to not die 🤷♀️

My PR was 3375. Shooting for 3500 or better.

YES!! Can’t wait! My last PR was 3108 in September. I’ve come a loooooong way on the rower, so like you, I’m aiming for 3800-4000 💪🤞💪 GOOD LUCK EVERYONE 🔥🔥

I’m so excited and I can’t wait!!!

My last PR was 2500, but I’m so much stronger now and my goal is 3000-3500. 🔥

Get ready to feel the heat (in a good way). The Inferno Signature Workout is all about pacing yourself. You’ll be challenged on the treads, but your real goal will be to crush your row after you run. This challenge is all about keeping your energy up.

Time to step into the fire🔥

17 January 2024 is the return Orangetheory’s signature workout, ‘Inferno’!🤩🙌

In this distance challenge, you will alternate between the rower and bodyweight exercises. Each round, add 100m to your row and see how far you can go! 🚣♀️🏆

Get ready to feel the burn, Mosman🍊💪

This month is INFERNO!! This Orangetheory signature workout will test your endurance with the ULTIMATE run / row🏃 Check that previous distance ⬅️ so you know what to CRUSH for this challenge 💪

Hello! Hoping to get assistance with one thing on Inferno on the 17th. When you return back to your rower are you supposed to count the “extra” meters rowed due to the momentum of the water? Eg. If I go back to my rower and it’s at 115m rowed…do I row to 315 or do I row to 300?

Coach here! You count from where you last left off, so that’s why we coach you from a strength focus to max out your wattage as that will carry you distance wise. If you row to 125, the next time you row to 225, if it’s at 260 when you get back on, then go to 360 etc! I’ve taken inferno 4 times and coached it the last 2 times it has been on the schedule

Good morning! First time doing the run/row today. It was fun! Did 3,221m on the rower. Is that decent? I felt like I could’ve pushed a bit harder at the end.

You did great! It was your first time, you showed up and you did great. Please don’t compare yourself to others. Use this as your baseline and improve next time. 🧡

Really good!! I’d say you’ll land in upper percentage of most women. I’m shooting to beat my last distance of 3850, and I’ve been at it for 5 years.

After doing this one several times I realized I can PW .05 mile a lot faster than I can run .1 mile.

I have seven recorded ranging from 2900m to 3960m