OTF Glossary
52 Orangetheory terms and definitions. From All-Outs to Water Rowers, learn the language of OTF.
2
2G
A two-group class format. Members split between treadmill and floor/rower stations and switch halfway through.
Class types explained3
3G
A three-group class format. Members rotate through treadmill, rower, and floor stations. Accommodates more members per class.
A
All-Out
The highest effort level at OTF. A short burst (typically 30 seconds to 1 minute) at your maximum speed or effort. You should not be able to sustain this pace.
Afterburn
The common name for EPOC (Excess Post-Exercise Oxygen Consumption). The idea that high-intensity training causes your body to burn additional calories for hours after the workout ends.
B
Base Pace
Your sustainable effort level on the treadmill — challenging but maintainable for an extended period. Think of it as your “comfortable uncomfortable” speed. This is your recovery speed between pushes.
Benchmark
A periodic fitness test to measure your progress. Major benchmarks include the 12-minute run, 200m row, 500m row, 2000m row, and 1-mile run.
Benchmark guidesBlock
A timed section of the workout. A class typically has multiple blocks (e.g., a 6.5-minute tread block, a 14-minute floor block). Each block has its own set of exercises and pacing instructions.
Blue Zone
Heart rate Zone 2 (61–70% of max HR). Light effort, typically during warm-up or active recovery. You should be able to carry on a full conversation.
Bosu Ball
A half-sphere balance trainer sometimes used on the weight floor for exercises like squats, lunges, or core work.
Burn
Refers to the OTbeat Burn heart rate monitor, which is an arm-band style monitor worn on the forearm.
C
Catch
The starting position on the rower: knees bent, shins vertical, arms extended, body hinged slightly forward. This is where each rowing stroke begins.
Coach
The instructor leading the class. OTF coaches guide you through the entire workout, calling out speeds, inclines, exercises, and motivational cues.
Core
Refers to the OTbeat Core heart rate monitor, which is a chest-strap style monitor. Generally considered the most accurate option.
D
Damper
The adjustable lever on the side of the rowing machine that controls air resistance. Higher numbers (1–10) mean more resistance per stroke. Most people use 5–8.
Drive
The power phase of a rowing stroke. Legs push first, then core leans back, then arms pull. This is where all the power comes from.
Dri Tri
OTF’s signature fitness challenge: 2,000m row + 300 floor reps + 5K treadmill run, completed back-to-back. There’s also a Sprint version at half distance.
Dri Tri prep guideE
Endurance Day
A workout template focused on sustained, longer efforts. Tread blocks have longer push paces and fewer all-outs. Floor exercises tend to be higher reps.
EPOC
Excess Post-Exercise Oxygen Consumption. The scientific term for the “afterburn” effect. Your body consumes extra oxygen (and burns calories) to recover after high-intensity exercise.
ESP
Endurance, Strength, Power. A hybrid workout template that combines elements of all three training styles in one class.
F
Floor Block
The portion of the workout performed on the weight floor. Includes exercises with dumbbells, TRX straps, medicine balls, the bench, and bodyweight movements.
Founders Rate
A discounted membership rate offered when a new studio opens. Typically $20–$40/month less than standard pricing. Locked in for life as long as you keep the membership active.
G
Gray Zone
Heart rate Zone 1 (50–60% of max HR). Very light effort or rest. You’ll typically only see this at the very start of class or during extended recovery.
Heart rate zones guideGreen Zone
Heart rate Zone 3 (71–83% of max HR). Challenging but sustainable effort. This is where you should spend your base pace and active recovery time.
H
Hell Week
An annual 8-day challenge (usually in late October) featuring themed, extra-challenging workouts. Members who complete 5 or more classes earn a special t-shirt.
I
Incline
The angle of the treadmill. Power walkers use high inclines (10–15%) for intensity. Runners typically stay at 1–3% unless the template calls for inclines.
Infinity
A benchmark workout where you row increasing distances (100m, 200m, 300m...) and run increasing distances, trying to get as far as possible in the allotted time.
L
Late Cancel
Canceling a booked class less than 8 hours (or 12 hours at some studios) before start time. Incurs a fee of $12–$18.
Lift 45
A 45-minute strength-focused class format. No treadmill — entirely floor exercises with heavier weights, lower reps, and more rest between sets.
Class types explainedLink
Refers to the OTbeat Link, an Apple Watch connector that transmits your watch’s heart rate data to OTF’s system.
M
Marathon Month
A month-long challenge where you accumulate treadmill distance across multiple classes to complete a half marathon (13.1 miles) or full marathon (26.2 miles).
Max HR
Your estimated maximum heart rate. OTF calculates this using the Tanaka formula: 208 – (0.7 × age). All zone boundaries are based on this number.
Mayhem
A week-long challenge (usually in spring) with themed, intense workouts. Similar to Hell Week but typically in May.
O
Orange Zone
Heart rate Zone 4 (84–91% of max HR). Uncomfortable effort where you earn splat points. This is where the “afterburn” training effect kicks in.
OTbeat
The brand name for Orangetheory’s heart rate monitoring system. Includes the Burn (arm band), Core (chest strap), and Link (Apple Watch) models.
OTF
Abbreviation for Orangetheory Fitness.
P
Power Day
A workout template focused on short, explosive efforts. Lots of all-outs on the tread, explosive movements on the floor, and rowing sprints.
Power Walker
A member who walks on the treadmill at high inclines instead of jogging or running. Power walking is a fully supported and effective way to do OTF. Typical inclines: 10–15% at 3.5–4.5 mph.
Push Pace
An effort level above base pace but below all-out. Challenging and uncomfortable — you could sustain it for a few minutes but not indefinitely. Typically 1–2 mph faster than your base pace.
R
Red Zone
Heart rate Zone 5 (92–100% of max HR). Maximum effort. You should only be in Red during all-outs. Extended time in Red usually means your max HR needs recalibration.
Recovery
The rest period between efforts. On the tread, this means returning to base pace or walking. The goal is to bring your heart rate back to Green zone before the next push.
Row Block
The portion of the workout on the water rower. In 3G classes, this is a dedicated station. In 2G, rowing is often combined with the floor block.
S
Splat Points
Minutes spent in the Orange or Red heart rate zones (84%+ of max HR). OTF recommends earning 12–20 splat points per class. Each splat point = 1 minute in the target zone.
Splat points explainedStation
Your assigned spot in the studio. Each station has a number and includes a treadmill, a rower, and a floor spot. You keep the same number throughout the class.
Strength Day
A workout template focused on heavier loads and inclines. Tread blocks include incline work. Floor exercises use heavier weights with lower reps.
Strider
An elliptical-like alternative to the treadmill, available for members with knee or joint issues. Some studios also have bikes as alternatives.
Switch
A class format where groups switch between stations more frequently than a standard 2G or 3G. Creates shorter, more varied blocks.
T
Template
The workout design for a given day. Each day has a template that specifies the type (Endurance/Strength/Power/ESP), block structure, exercises, and timing. Templates are the same at all studios worldwide.
Tornado
A class format with very short blocks (1–3 minutes) and frequent station rotations. High-energy and fast-paced. Usually offered on specific days.
Tread 50
A 50-minute treadmill-focused class. Minimal floor work, mostly running or power walking with coached speed and incline changes.
TRX
Suspension straps anchored to the wall, used for bodyweight exercises on the weight floor. Common TRX moves include rows, chest presses, and rollouts.
W
Walking Recovery
A period where you reduce to a walk on the treadmill (typically 2.5–3.5 mph) to bring your heart rate down. Usually follows an all-out or extended push.
Water Rower
The type of rowing machine used at OTF. Uses a water-filled flywheel for resistance, creating a natural rowing feel and distinctive swooshing sound.