OTFinsider.com Today's Orange Theory Workout Intel – Monday 3/16/26 Treadmill - 23 Minutes Goal: Maintain Your Paces And Increase Incline On The Incline Surges And Then Return 5.5 Minute Run 90 Second Incline Surge 6.5 Minute Run 90 Second Incline Surge 6.5 Minute Run Finisher: 90 Second Incline Surge 90 Seconds To Transition To The Floor   Weight Floor Block 1 - 5 Minutes Back-To-Back Upper/Lower 12 X Shoulder Press (Light) 6 X Goblet Squat (Heavy) 12 X Low Row (Light) 6 To

OTFinsider.com Today's Orange Theory Workout Intel – Sunday 3/15/26 Treadmill - 23 minutes Goal: Increase The All Out Pace Each Round And Use The Walking Recovery To Get To Green And Return To Base When Ready Buy-In: 90 Second Push (PW @ 6%+) 30 Second All Out (PW @ 10%+) 3 Minute Walking Recovery, Get To Base When Ready 30 Second All Out (PW @ 10%+) 3 Minute Walking Recovery, Get To Base When Ready 30 Second All Out (PW @ 10%+) 3 Minute Walking Recovery, Get To Base When Re

OTFinsider.com Today's Orange Theory Workout Intel – Saturday 3/14/26 Treadmill / Row Block - 22.5 Minutes Goal: Maintain Your Tread And Row Intensity 3 Minute Push (PW @ 4%+) 45 Second To Transition To The Rower 2 Minute Push Row 45 Second To Transition To The Treadmill 3 Minute Push (PW @ 4%+) 45 Second To Transition To The Rower 2 Minute Push Row 45 Second To Transition To The Treadmill 3 Minute Push (PW @ 4%+) 45 Second To Transition To The Rower 2 Minute Push Row 45 Sec

OTFinsider.com Today's Orange Theory Workout Intel – Friday 3/13/26 Treadmill Block 1 - 8 Minutes Goal: Choose Your Own Speed And Every 2 Minutes Increase Your Pace By An Amount You Choose For 1 Minute And Then Return Back To Your Starting Speed 2 Minute Tread 1 Minute Speed Surge 2 Minute Tread 1 Minute Speed Surge 2 Minute Tread 1 Minute Walking Recovery, Get To Base When Ready   Block 2 - 2 Minutes 45 Second All Out (Pw @ 10%+) 30 Second Walking Recovery 45 Second All Out

OTFinsider.com Today's Orange Theory Workout Intel – Thursday 3/12/26 Treadmill Block 1 - 5.75 Minutes  Buy-In: 30 Second Push (PW @ 8%+) 1 Minute Base 30 Second All Out(PW @ 10%+) 1 Minute Walking Recovery 45 Second All Out(PW @ 10%+) 1 Minute Walking Recovery 1 Minute All Out(PW @ 10%+) 90 Second Walking Recovery, Get To Base When Ready   Block 2 - 6.75 Minutes  Buy-In: 45 Second Push (PW @ 8%+) 75 Second Base 30 Second All Out(PW @ 10%+) 75 Second Walking Recovery 45 Seco

OTFinsider.com Today's Orange Theory Workout Intel – Wednesday 3/11/26 Treadmill - Block 1 - 10.5 Minutes  Goal: Accumulate As Much Distance Possible Clear Screen 1 Minute Base @ 3% (PW @ 5%+) 1 Minute Base @ 4% (PW @ 6%+) 1 Minute Base @ 5% (PW @ 7%+) 1 Minute Base 45 Second Base @ 4% (PW @ 6%+) 45 Second Base @ 5% (PW @ 7%+) 45 Second Base @ 6% (PW @ 8%+) 1 Minute Base 30 Second Base @ 5% (PW @ 7%+) 30 Second Base @ 6% (PW @ 8%+) 30 Second Base @ 7% (PW @ 8%+) 1 Minute Bas

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