CHAPTER 5

THE SCIENCE BEHIND THE

ORANGETHEORY FITNESS
WORKOUT

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 THE SCIENCE BEHIND THE ORANGETHEORY FITNESS WORKOUT
Orangetheory Fitness is a 5 Zone heart rate based interval training program using specifically designed and timed interval
training blocks. The standard hour-long Orange 60 workout covers these four components including a warm up to start
the workout and flexibility at the end of the workout.

• Treadmill Interval Training (Keiser bike and strider options)

• Indoor Water Rowing
• Strength training for prime movers (outside muscles) using dumbbells and weight room equipment
• Strengthening for stabilizers (inside muscles) – using stabilizers and movers working in a 50/50 relationship
with TRX Straps

In addition to the Treadmill and WaterRower, OTF utilizes the AB Dolly and Cushion (AB Dolly), BOSU Trainer (BOSU),
Bodyweight (BW), Dumbbell (DB), Medicine Ball (MB), TRX Suspension Trainer (Strap) and the adjustable workout
bench. More about each of these exercise modalities can be found in Chapter 10.

Basics of Interval Training and EPOC

Understanding the science behind interval training is crucial to understanding an Orangetheory workout. Interval training
can be defined simply as alternating between periods of anaerobic work and aerobic recovery, or periods of work without
oxygen and an oxygen recovery. In contrast, endurance steady state training is aerobic work maintained in the same
capacity over a duration of time. Studies have shown that interval training leads to the same benefits of traditional
aerobic training but to a greater effect.

The body uses carbohydrates and fat as energy sources during exercise. Consumed carbohydrates are converted to
glycogen and stored within skeletal muscle and the liver. During anaerobic exercise, the body is able to quickly convert
glycogen and blood glucose into energy without the use of oxygen. This process, called anaerobic glycolysis, only
occurs for a short, quick period of time. The body also uses the Phosphagen system to access stored ATP for short
duration, high intensity activities. During aerobic exercise, the body uses both stored glycogen and fat stores as an
energy source. Oxygen is required for aerobic glycolysis to slowly breakdown glycogen to yield energy as well as for
fat oxidation to use energy stored in fat cells for exercise. These processes are slower and occur during less intense
bouts of exercise. The point in the workout in which the body switches from the use of aerobic energy systems to
anaerobic energy systems is dependent on the anaerobic or lactate threshold of the body. During aerobic glycolysis,
lactate is produced and cleared away by the body. When the body is producing more lactate than can be cleared away
quickly, the process of anaerobic glycolysis takes over to produce energy.

Interval training, the body’s ability to alternate between aerobic and anaerobic activities, is dependent upon the
anaerobic threshold of an individual, or the point where the body switches from aerobic energy sources to anaerobic
sources. For a deconditioned individual, this process may occur quickly into an exercise while a conditioned individual
will have to work much harder to reach their anaerobic threshold. In order to increase the anaerobic threshold of an
individual, the body can be trained to efficiently remove lactate, thus requiring a greater work capacity to reach anaerobic
levels of exercise. A high anaerobic threshold is correlated to improved cardiovascular health and performance.

Excess Post-Exercise Oxygen Consumption (EPOC)

Excess Post-Exercise Oxygen Consumption (EPOC) is a term used to describe an elevated volume of oxygen
consumed during the recovery period following exercise. This elevation in oxygen consumption results in an increase
in energy expenditure that contributes to the overall metabolic cost of an exercise session. During anaerobic bouts of
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exercise, the body is working without oxygen and thus creating an “oxygen deficit” within the body during exercise. After
exercise, oxygen consumption within the body is increased for a period of time to recover from the oxygen deficit
created. This mechanism, called EPOC, allows the body to efficiently work at anaerobic levels for a period of time and
restore oxygen to pre-exercise levels slowly after the workout.

The EPOC response required of the body post exercise is dependent on amount of oxygen deficit. While not equal, as
the oxygen deficit increases during an exercise session, the EPOC response required is also increased. While the body
is in an EPOC stage of recovery, the body’s metabolism is increased and can burn up to 15-20% of the calories
expended during the workout for up to 36 hours post workout. This is referred to as the “after burn” effect. While this
amount may seem trivial, the cumulative effect of EPOC over a period of months or years can be significant. Additionally,
long term benefits of interval training inducing EPOC will lead to an increased Basal Metabolic Rate.

Interval training is used to properly achieve and maximize the effects of EPOC. The combination of anaerobic and
aerobic activity allows for maximal effort work and aerobic recovery creating a large oxygen deficit and greater EPOC
response. Once an individuals’ fitness level improves, he or she can exercise longer and at higher intensities in order
to achieve maximal EPOC. As individuals become more fit, the same exercise creates less EPOC but they will have
the ability to do more and at a greater intensity, enabling them to still reach EPOC levels of work.

Basics of Interval Training

As previously mentioned, the benefits of interval training mimic the benefits seen in traditional aerobic training but to a
greater extent. The largest benefit of interval training is the cardiovascular benefits seen within the body. As anaerobic
threshold is increased, an individual’s VO2 max is increased to allow the heart to work more efficiently. As the heart
and cardiac muscles become stronger, risk of heart disease and hypertension are decreased. Additionally, body
composition is positively affected to show a decrease in fat mass and an increase in lean muscle mass. The combination
cardiovascular interval training and resistance training allows the body to increase metabolism to burn fat while also
working to build muscle. As fat loss occurs and lean muscle mass increases, the overall risk of diabetes, osteoporosis,
and other chronic diseases are significantly decreased.

There are also many additional health benefits that are not as visible. Recently, studies are finding that the combination
of cardiovascular interval training and resistance training are capable of slowing aging by targeting the body’s aging
process at the cellular level. Interval training is also responsible for improved hormone regulation and an increase in
muscle building hormones. Additionally, the chance of overuse injury is significantly decreased when compared to
traditional aerobic training due to the varying nature of the workout. Finally, while not measurable, interval training can
increase energy, decrease stress levels, enhance sleep, and improve mood.

It is important to remember how the body adapts to exercise and how members will see these benefits. As a member
first starts taking classes at Orangetheory Fitness, the first change to occur will be a strengthened connection between
the brain and the muscles as the body learns to properly recruit muscles for exercise. For someone new to exercising,
these movements are very different and require a tedious learning process within the body. While the neural connection
is building within the body, the body is also undergoing mental changes while the member is learning what their body
is capable of doing and trying to form a new habit. Before a member sees any physical change, they will start to notice
increased energy levels, improved sleep, enhanced mood, and many other mental benefits that interval training offers.
Once the member has maintained a consistent fitness routine at Orangetheory fitness for a period of time, they will start
to notice all the physical benefits of interval training including improved cardiovascular health, increased anaerobic
threshold, decreased body fat and many more.

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Orangetheory Fitness and the Science of Interval Training
How does Orangetheory Fitness use the principles of interval training and EPOC to develop and deliver a world class
workout? Orangetheory Fitness is a 5 zone heart rate based interval training program that manipulates duration and
intensity in order to ensure success of the workout. While the entire workout is an interval training based program, the
intervals are coached during the treadmill section of the workout. Studies suggest that when a cardio regimen consists
of 12 or more minutes of anaerobic activity, EPOC is maximized. Each workout varies intervals to reflect either an
Endurance, Strength, or Power theme during the workout. The weight floor portion of the workout manipulates exercises
and rep count with rowing intervals to match the Endurance, Strength, or Power theme.

As a member is coached through the intervals, their Heart Rate is tracked on the OTbeat screen to monitor their
progress. The combination of treadmill intervals with resistance training allows the body to efficiently work between
aerobic and anaerobic bouts of exercise to achieve 12 or more “splat points”, or total minutes in the Orange and Red
zones, and therefore maximize EPOC. The OTbeat screen allows a member to see their progress in real time and
increase or decrease intensity as needed to achieve their personal goals.

It is important for coaches to understand the purpose of interval training and how to appropriately communicate to
members. While the Orangetheory product states that members should aim to achieve 12 or more splat points in each
workout, this should be a target goal and not create an atmosphere of achieving a maximum number of splat points
each workout. Coaches must appropriately educate clients on the importance of performing at their own level, with a
focus on achieving a balance between the Green zone and time spent in the Orange and Red zones. This delicate
balance based on individual performance will ensure that members are pushing themselves to reach the anaerobic
zone but are not excessively stressing or overloading their bodies. More splat points are not always better and should
not be promoted within the studio. Coaching to feeling is always of critical importance when leading an OTF experience.
Members should leave the workout feeling energized and accomplished, and should be able to return tomorrow and
repeat the same performance.

OTBEAT AND HEART RATE BASED TRAINING

The OTbeat software allows coaches to motivate each member to reach maximum results based
on the science of interval training and EPOC. One of the many benefits of the OTbeat is that it
immediately shows members how they are performing. Further, it allows the fitness coach the
ability to coach members accordingly and in real time.

The OTbeat Screen

During the workout, the OTbeat screen shows the following information:

Name
A screen username is provided for all members (first name, first initial of last name, and day of month born listed
alphabetically on the OTbeat screen)

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Splat Icon
This icon will be displayed to the right of the client’s name and is used
to indicate that it is their first class. The Coach benefits by easily being
able to identify and keep track of every new client in their class.

Percentage (%) of Max Heart Rate

Shown in real time and is the largest item on screen

Splat Points
Total Minutes in Zone 4 and 5 shown in real time

Heart Rate (BPM)

Shown in beats per minute on the bottom right switching with calories

Calories
Total calorie burn for the workout in real time (formula based on Height, Weight, Sex)

5 Zone Colors
Zones are easily identifiable; members are coached to operate primarily in Green (Zone 3), Orange (Zone 4), and we
understand members will train briefly in Red (Zone 5).

Heart Rate Based Interval Training

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Orangetheory Fitness uses 5 zones in its Heart Rate training. Zones are calculated based on age and gender. The
formulas that OTF uses to calculate MAX HR in the OTbeat system are:

Males

225 - age = X Ex. 225 – 35 = 190 BPM estimated Max HR

Females

230 – age = X Ex. 230 – 35 = 195 BPM estimated Max HR

Based on independent research, Orangetheory Fitness’s formulas and HR zones are adjusted to safely encompass a
larger percentage of the population.

Heart Rate Response

The heart is responsible for pumping oxygenated blood throughout the body. Resting heart rate is considered the heart
rate when the body is at complete rest. Max HR, the estimated highest BPM a heart can achieve, is determined by age
and gender.

Various factors effect both resting heart rate, Max HR, and heart rate response to exercise. Genetic makeup accounts
for roughly 50% of the value of resting heart rate and Max HR. Fitness level also plays a significant role in heart rate. A
more conditioned and fit individual is more likely to have a lower resting HR and potentially a higher Max HR. Analysis
suggests that Max HR can be altered by 3-7% with cardiovascular conditioning and deconditioning. Additional factors
that affect heart rate responses are caffeine intake (including pre-workout drinks), sleeping patterns, stress levels,
medication, recent food ingestion, pregnancy, and emotions.

The heart has a delayed response to work. During a 1-minute Push Pace, the heart will take a period of time to reflect
the uncomfortable feeling of the body. For example, a member may be in the Green Zone for the first 30 seconds of a
Push Pace even though they are feeling “uncomfortable.” After the 1-minute Push, they may remain in the Orange zone
for a short period of time although they are in a Base pace and starting to feel recovered.

As mentioned previously, as a member becomes more conditioned, they will have an increased anaerobic threshold. In
addition, their heart will become more efficient and have an increased work capacity. This means that a member will
have to work harder to “get into the Orange zone,” or reach anaerobic levels of work, and will be able to recover faster
from each interval. However, as they become more conditioned, they will have the ability to work at higher intensities
for longer periods of time in order to achieve 12 or more minutes of anaerobic work to reach maximal EPOC levels.

Heart Rate vs. Intensity vs. Effort

Prior to diving into specific Heart Rate based coaching cues, it is critical to understand how intensity, effort, and heart
rate are related. Intensity, as it is commonly used in the fitness industry, refers to a quantifiable amount of weight, speed,
or incline. Effort is the subjective level of exertion human beings experience during exercise. For example, a member
may achieve an intensity of 9.0 mph at 2% incline during a Push pace while their effort is reported to be ‘very
uncomfortable.’ Conversely, another member may achieve the same intensity (9.0 mph at 2% incline) and report their
effort to be ‘challenging but doable.’ Intensity is a quantifiable measure of physical output while effort is the subjective
experience of such output. To tie in the critical component of heart rate, members at Orangetheory train using intervals
across 5 zones. Heart rate is the physiological response of a quantifiable intensity. For example, one member may
achieve a heart rate of 92% of maximum (red zone) while another may achieve a heart rate of 83% of maximum (green
zone) when performing the same exact same intensity. The terms, “Base,” “Push,” and “All Out” are a reference to
intensity (quantifiable metric) and effort (subjective feeling), not always a heart rate zone. Members who achieve the
Orange zone during a Push pace should be congratulated just as much as someone who may not be in the Orange
zone but at their Push pace and feeling uncomfortable.

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Due to the broad number of factors that can affect heart rate response, coaches must always educate members to listen
to their bodies through feelings and effort (challenging but doable, uncomfortable, very uncomfortable) in addition to
heart rate. A prime example of this is the heart rate zone never coached at Orangetheory, the red zone. Some members
may achieve this heart rate zone organically at various times throughout the workout while other members may never
spend time in the red zone. Coaches must have adequate heart rate and interval training knowledge to properly coach
a diverse mix of members through the Orangetheory experience. Coaches always put the member first and challenge
each member to individual feelings of success based on their unique fitness abilities.

Heart Rate Coaching Cues

In an Orangetheory workout, members focus on Zones 3, 4 and 5. Each Zone represents the kinesthetic feeling
members should be aiming for while working at the stated level. Below are some coaching ques and language that can
be used by the coach to further explain each Zone.

Zone 1 / Grey Zone

Zone 1, is the lowest of the 5 zones. Members may be in this zone when they first walk into the studio or while lying
supine on the weight room floor.

Zone 2 / Blue Zone

Zone 2 is the blue zone and is generally the zone that members will be in once they begin their warmup, prior to getting
to Base pace. Members may also be in the blue zone during a transition from the treadmill to weight floor.

Zone 3 / Green Zone

Zone 3, the green zone, is achieved at Base pace which is a challenging but doable feeling. This is considered to be an
aerobic zone and is also the “active” recovery after a Push pace effort. We do not refer to this as the “fat- burning” zone
so that members do not avoid reaching the Orange Zone. A member will typically spend a majority of the time in the
workout in Zone 3, depending on the program design for the day. The coach should encourage deconditioned members
to spend a majority of their time in the workout in this zone for the first couple of weeks of their membership.

Zone 4 / Orange Zone

Zone 4, the orange zone, is an uncomfortable feeling. Typically, members will work in this zone during a Push, All Out
and during a hill climb effort on the treadmill. Members who work in this zone for 12 minutes or more will achieve the
after- burn (EPOC) and will optimize caloric burn for up to 36 hours post workout. This additional caloric burn can
average 15-20% of the estimated calories they burned during the workout. De-conditioned to severely de-conditioned
clients should be coached through this zone and not pressured to train for 12 minutes or more the first few weeks. They
should be encouraged to progress to this zone eventually.

Zone 5 / Red Zone

Zone 5, the red zone is a very uncomfortable pace that we do not coach members to. The members may tap into
Zone 5 during a Push or All Out effort. The coach will want to utilize the red zone as an opportunity to check in with
members and find out if they are in control. Coaches do not want members to think that their goal is to reach the red
zone and achieve their splat points there. If a member is in control and is perceived to be in control, then the coach
should let them work. If the member is struggling in this zone, then it is the coach’s job to check in and pull their effort
back.

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OTbeat Products
Orangetheory Fitness offers 3 different types of HRM systems.

OTbeat Core
The OTbeat Core is a battery-operated heart rate monitor. The OTbeat Core, also known as a transmitter, behaves in
conjunction with the strap to capture heart rate data and transmit it to the receiver. Once this transmission has occurred,
the heart rate will automatically be projected visually on the summary board for the member and trainer to see.

Product Features

• ECG Based Sensor (Electrocardiography) - uses electrical signals from the heart to measure heart rate
• 99% Accuracy (closest sensor to the heart)
• Comfortable & accurate chest worn heart rate monitor with removable Pod
• Soft Strap made from elastic washable latex with clasp, latex free
• Bluetooth Smart/ANT+ Compatible
• Compatible with the OTbeat Mobile Application
• Transmits heart rate to most smartphones, GPS watches & bike computers
• May be less comfortable for heavier set or busty users
• Member must expose abdomen to affix product on their body

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OTBEAT LINK
The OTbeat Link is a battery-operated heart rate monitor that uses optics to capture the user’s heart rate. Two optical
sensors on the bottom of the unit shine light through the capillaries and get a reading back for the heart rate.

Product Features

• Optical PPG Based Sensor (Photoplethysmography) - uses light-based technology to illuminates the skin and
measures changes in blood flow
• ±5 BPM Accuracy to OTbeat Core
• Comfortable & accurate wrist based heart rate monitor
• Convenient placement
• 5 heart rate zones with colored LED lights
• Compatible with the OTbeat Mobile Application
• Transmits heart rate to smartphones, GPS watches & bike computers
• Green Optical Sensor provides measurement across most skin tones; may lose accuracy with heavily
tattooed or darker skin tones
• A pacemaker can interrupt operation
• Wrist movement can interrupt operation

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OTBEAT FLEX
The OTbeat Link is a battery-operated heart rate monitor that uses optics to capture the user’s heart rate. Two optical
sensors on the bottom of the unit shine light through the capillaries and get a reading back for the heart rate

Product Features

• Optical PPG based sensor (Photoplethysmography) - uses light-based technology to illuminates the skin and
measures changes in blood flow
• ±5 BPM Accuracy to OTbeat Core
• Comfortable & accurate forearm based heart rate monitor
• 3 heart rate zones with colored LED lights
• Breathable neoprene armband (orange)
• Compatible with the OTbeat Mobile Application
• Transmits heart rate to smartphones, GPS watches & bike computers
• Green/Yellow Optical Sensor Array provides measurement across all skin tones

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