OTFinsider.com Today's Orange Theory Workout Intel – Tuesday 3/10/26 Treadmill - 14.5 Minutes Goal: Maintain Your Push Intensity At 6% And Maintain Or Increase Your All Out Paces 30 Second Push (PW @ 8%+) 30 Second Push @ 6% (PW @ 10%+) 45 Second Walking Recovery 30 Second All Out (PW @ 10%+) 45 Second Walking Recovery 30 Second Push (PW @ 8%+) 30 Second Push @ 6% (PW @ 10%+) 1 Minute Walking Recovery 30 Second All Out (PW @ 10%+) 1 Minute Walking Recovery 30 Second Push (PW

OTFinsider.com Today's Orange Theory Workout Intel – Monday 3/9/26 Treadmill Block 1 - 10.5 Minutes Goal: Increase Push Paces As The Duration Decreases And Maintain Your Base 3 Minute Push (PW @ 4%+) 1 Minute Base 2 Minute Push (PW @ 5%+) 1 Minute Base 1 Minute Push (PW @ 6%+) 90 Second Base 1 Minute All Out (PW @ 10%+) 2 Minute Walking Recovery, Get To Base When Ready   Block 2 - 10.5 Minutes Goal: Increase Your Base Pace And Maintain Your Push 1 Minute Push (PW @ 6%+) 3 Mi

OTFinsider.com Today's Orange Theory Workout Intel – Sunday 3/8/26 Treadmill / Rower - 23.5 Minutes Goal: Maintain Your Tread Intensity As The Incline Increases   Round 1: 0.5 Mile Tread @ 2% (PW 0.25 Miles @ 2%+) 100m All Out Row (20-22 Strokes / Minute) 1 Minute Walking Recovery   Round 2: 0.4 Mile Tread @ 4% (PW 0.2 Miles @ 4%+) 100m All Out Row (20-22 Strokes / Minute) 1 Minute Walking Recovery   Round 3: 0.3 Mile Tread @ 6% (PW 0.15 Miles @ 6%+) 100m All Out Row (20-22

OTFinsider.com Today's Orange Theory Workout Intel – Saturday 3/7/26 Treadmill - 23 Minutes Block 1 - 8 Minutes Goal: Increase Push Intensity And Maintain Your All Out Paces 90 Second Push (PW @ 6%+) 30 Second All Out (PW @ 10%+) 1 Minute Walking Recovery 1 Minute Push (PW @ 6%+) 30 Second All Out (PW @ 10%+) 1 Minute Walking Recovery 30 Second Push (PW @ 8%+) 30 Second All Out (PW @ 10%+) 1 Minute Walking Recovery 30 Second All Out (PW @ 10%+) 90 Second Walking Recovery, Ge

OTFinsider.com Today's Orange Theory Workout Intel – Friday 3/6/26 Treadmill - 23 Minutes Goal: Maintain Or Increase Your Tread Paces As Duration Decreases 5 Minute Tread 90 Second Walking Recovery 4 Minute Tread 90 Second Walking Recovery 3 Minute Tread 90 Second Walking Recovery 2 Minute Tread 90 Second Walking Recovery 1 Minute Tread 90 Second Walking Recovery Finisher: 30 Second All Out (PW @ 10%+) 90 Second To Transition To The Rower   Rower - 5 Minutes Circuit Goal: In

OTFInsider.com Today's Orange Theory Workout Intel – Thursday 3/5/25 .25 Mile Benchmark Repeat of 12/16/25 .25 Mile Benchmark Repeat of 6/10/25 Check out our Benchmark details, tips, and strategy. Treadmill Block 1 - 4 Minutes   1 Minute Base To Push 30 Second Walking Recovery 45 Second Push 30 Second Walking Recovery 30 Second Push To All Out 30 Second Walking Recovery 15 Second All Out Transition To Floor   Floor Block 1 - 4 Minutes Work & Active Recovery Progressive Ancho

The .25 mile benchmark is Thursday, March 5, 2026. It's one of the shortest benchmarks OTF offers. 90-180 seconds of pure speed and power. And it's deceptively hard. Here's how to crush it. What the .25 Mile Benchmark Is You'll run (or power walk) a quarter-mile on the treadmill as fast as you can. That's it. No pacing. No strategy beyond "go fast." For most people: Runners finish in 90-120 seconds Joggers finish in 2-3 minutes Power walkers finish in 3-5 minutes (depending o

OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 3/4/26 Treadmill Block 1 - 7 Minutes Goal: Complete As Many Rounds As Possible 0.3 Mile Run @ 3-5% (Pw 0.15 Miles @ 3 - 5%) 10 X Bodyweight Squat Repeat Until Time Is Called Count & Remember Rounds 1 Minute Walking Recovery, Get To Base When Ready   Block 2 - 7 Minutes Goal: Complete As Many Rounds As Possible, Complete At Least 1 More Round Than Block 1 0.2 Mile Run @ 4-6% (Pw 0.1 Miles @ 4 - 6%) 10 X Bodyweight

March is packed with benchmarks and signature workouts! Whether you're in the middle of the Transformation Challenge or just looking to test your progress, this month gives you four chances to see how far you've come. Here's what to expect and how to prepare. March 2026 Special Workouts at a Glance Thursday, March 5  — .25 Mile Benchmark Tuesday, March 10  — OTF Birthday Burn Wednesday, March 19  — 200m Row Benchmark Monday, March 23  — 1 Mile Benchmark (Transformation Challe

OTFinsider.com Today's Orange Theory Workout Intel – Tuesday 3/3/26   Treadmill Block - 23.5 Minutes Goal: Maintain Your Push Intensity 1 Minute Push (PW @ 6%+) 45 Second Base 90 Second Push (PW @ 6%+) 45 Second Base 2 Minute Push (PW @ 5%+) 45 Second Base 2.5 Minute Push (PW @ 4%+) 45 Second Base 3 Minute Push (PW @ 4%+) 45 Second Base 2.5 Minute Push (PW @ 4%+) 45 Second Base 2 Minute Push (PW @ 5%+) 45 Second Base 90 Second Push (PW @ 6%+) 45 Second Base 1 Minute Push (PW

OTFinsider.com Today's Orange Theory Workout Intel – Monday 3/2/26 Treadmill Block 1 - 13.25 Minutes Goal: Increase Your All Out Intensity Each Build   Build 1: 3 Minute Base 90 Second Push (Pw @ 6%+) 1 Minute All Out (Pw @ 10%+) 1 Minute Walking Recovery   Build 2: 2 Minute Base 1 Minute Push (Pw @ 6%+) 45 Second All Out (Pw @ 10%+) 1 Minute Walking Recovery   Build 3: 1 Minute Base 30 Second Push (Pw @ 8%+) 30 Second All Out (Pw @ 10%+) 90 Second Walking Recovery, Get To B

OTFinsider.com Today's Orange Theory Workout Intel – Sunday 3/1/26 Treadmill Block 1 - 4.5 Minutes 1 Minute Push (PW @ 6%+) 30 Second Base 30 Second All Out (PW @ 10%+) 45 Second Walking Recovery 30 Second All Out (PW @ 10%+) 45 Second Walking Recovery 30 Second All Out (PW @ 10%+) 90 Second Walking Recovery, Get To Base When Ready   Block 2 - 3.75 Minutes 90 Second Push (PW @ 6%+) 30 Second Base 30 Second All Out (PW @ 10%+) 45 Second Walking Recovery 30 Second All Out (PW

OTFinsider.com Today's Orange Theory Workout Intel – Saturday 2/28/26 Repeat of Friday 2/13/26 Treadmill Block 1 - 5 Minutes  Goal: Maintain Your Paces In The First Half And Then Increase In The Second. 2.5 Minute Tread, Maintain Pace 2.5 Minute Tread, Increase Pace By 0.2mph (Pw 0.5% Incline) Every 30 Seconds Check & Remember Pace 1 Minute Walking Recovery, Get To Base When Ready   Block 2 - 5 Minutes  Goal: Maintain Previous Pace From Block 1 In The First Half And Then Inc

OTFinsider.com Today's Orange Theory Workout Intel – Friday 2/27/26 Repeat of 2/12/26 Treadmill - Block 1 - 8 Minutes Goal: Maintain Or Increase Your Push Paces While Maintaining Base 30 Second Push (PW @ 8%+) 1 Minute Base 30 Second Push (PW @ 8%+) 1 Minute Base 30 Second Push (PW @ 8%+) 1 Minute Base 30 Second Push (PW @ 8%+) 1 Minute Base 30 Second Push (PW @ 8%+) 1 Minute Base 30 Second All Out (PW @ 10%+) 90 Second To Transition To The Rower   Rower - 4.5 Minutes 30 Sec