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?

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.

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.

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;

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.]

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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)

1. Stay logged into the rower. Do not log into the tread.
2. 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.
3. 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).
4. First 3 intervals on the rower (100, 200, 300 m) as all outs.
5. Push pace row for intervals longer than 300 (1:40 500 m split time, 24-26 spm).
6. 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.
7. 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;

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.

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.

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