Today's Orange Theory Workout Intel – Tuesday 4/14/26
Type
Endurance
Format
2G
Difficulty
Moderate●●●●●
Est. Splats
16-24
A nice endurance template featuring two 11-minute treadmill blocks with increasing and decreasing push efforts separated by long base recovery, paired with glute activation work and a solid lifting block on the floor with no rowing.
Here's the full breakdown for today's endurance template, covering 2G formats. Bookmark this page or subscribe to our daily intel so you never walk in blind.
🏃 Treadmill - 22 Minutes
Block 1 - 11 Minutes
Goal: Establish push intensity on first effort and maintain or increase pace as the block progresses
90 Second Push (PW @ 6%+)
90 Second Base
75 Second Push (PW @ 6%+)
90 Second Base
1 Minute Push (PW @ 6%+)
90 Second Base
45 Second Push (PW @ 8%+)
90 Second Base
30 Second Push (PW @ 8%+)
90 Second Walking Recovery, Get To Base When Ready
Block 2 - 11 Minutes
Goal: Establish push intensity on first effort and try to maintain throughout the block
30 Second Push (PW @ 8%+)
90 Second Base
45 Second Push (PW @ 8%+)
90 Second Base
1 Minute Push (PW @ 6%+)
90 Second Base
75 Second Push (PW @ 6%+)
90 Second Base
Finisher: 90 Second Push (PW @ 6%+)
90 Second To Transition To The Floor
🏋️ Weight Floor - 22 Minutes
Block 1 - 4.25 Minutes Back-To-Back
10 Each x Mid Band Clam
10 x Dumbbell Mid Band Bridge
90 Second Recovery
Block 2 - 17.75 Minutes
2 Rounds Work & Rest:
6 - 10 Each x Split Stance Single Arm Low Row (Hand On Bench), Rest
6 - 10 x Chest Press, Rest
6 - 10 x Sumo Deadlift, Rest
2 Rounds Work & Rest:
6 - 10 Each x Balance Single Arm Bicep Curl, Rest
6 - 10 x Seated Overhead Tricep Extension, Rest
6 - 10 x Sumo Squat, Rest
Bonus: Repeat Your Favourite Exercises Until Time Is Called
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Things to Consider
- 1.The first tread block uses decreasing push durations — consider using each shorter push to establish or accelerate your intensity, treating the long bases as strategic recovery windows
- 2.The second tread block reverses the pattern with increasing push durations — some members find it helpful to establish a sustainable pace on the opening 30-second push and use the increasing durations as a progressive challenge
- 3.The long 90-second base efforts are built in for recovery — one approach is to focus on bringing your heart rate down during these periods so you can be fresh for the next push
- 4.The floor emphasizes glute activation with the mini band work before the main lifting — you might notice the band engagement carries over into the lower body lifts that follow
- 5.This template avoids lunges and shoulder presses, which some members find helpful for active recovery or deload days — consider pacing the floor work to build strength rather than racing through the reps
These observations are AI-generated and are not medical or training advice. Always listen to your body and follow your coach's guidance. Consult a physician before starting any exercise program.
Long tread blocks today — cushioned shoes and cold water are your best friends.
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Quick Reference
| Station | Focus | Duration |
|---|---|---|
| tread | Treadmill - 22 Minutes | 22 min |
| floor | Weight Floor - 22 Minutes | 22 min |