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Unleashing the Heat: The Inferno Workout

Unleashing the Heat: The Inferno Workout

Are you ready to turn up the heat? This high-intensity challenge is designed to push your endurance to the limit and ignite a firestorm of calorie burning.

What is the Inferno Workout?

The Inferno workout is OTF’s signature run/row event, setting the stage for an epic battle against the clock and your personal bests. It’s a meticulously crafted sequence of running and rowing that increases in intensity with each round. The goal? To maximize your rowing distance within a set timeframe, leaving you exhilarated and drenched in victory.

The Structure of Inferno

Here’s a simplified breakdown of the Inferno workout:

  • Row for 100m: Your Inferno begins with a 100m row, setting the pace for what’s to come.

  • Walk/Run: Depending on your level, you’ll either walk 0.5 miles or run 0.1 miles.

  • Row for 200m: Up the challenge with a 200m row.

  • Repeat Walk/Run: Hit the treadmill again for the same distance as before.

  • Row for 300m: Back to the rower for a 300m row.

This pattern continues, with the rowing distance increasing by 100m each time until the coach signals the end of the workout. The final minute is an all-out row where you give it everything you’ve got.

The Inferno Strategy

Pacing is key to conquering the Inferno. While the treadmill segments provide a brief respite, your true test comes on the rower. It’s not just about speed; it’s about maintaining a rhythm that allows you to push harder with each subsequent row.

Tips for Surviving the Inferno

  • Pace Yourself: Start strong, but save some energy for the later rounds.

  • Focus on Form: Efficient rowing technique will conserve energy and increase distance.

  • Stay Hydrated: Keep water close by to maintain hydration throughout the workout.

  • Record Your Progress: Record your total rowing distance to track improvements.

The Afterburn Effect

What sets the Inferno workout apart is the afterburn effect. By pushing your body to such intense levels, you’ll continue to burn calories long after the workout is over. This metabolic boost is the secret sauce that makes the Inferno workout a fan favorite.


The Inferno workout at Orangetheory Fitness is more than just a fitness routine; it’s a fiery challenge that tests your limits and leaves you with a sense of accomplishment. Whether you’re a seasoned athlete or a determined beginner, the Inferno workout will light up your fitness journey.

Feel the Burn

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