Orangetheory Inferno Workout: Templates and Tips 2024

Are you ready to take on one of the most intense fitness challenges from Orangetheory? The Inferno workout is not for the faint of heart. This signature run-and-row challenge will push your endurance to the limit as you strive to cover an immense 5000m distance in just 60 minutes. But with the right strategy and mindset, you can conquer this test of mental and physical strength.

This guide will provide you with all the insider tips, workout templates, and motivation needed to crush the 2024 Orangetheory Inferno like a pro. Let’s dive in!

Inferno Workout Basics

Inferno Workout Basics

The Orangetheory Inferno workout is essentially a progressive distance rowing challenge combined with running intervals on the treadmill. You’ll alternate between short bursts on the tread and increasingly longer rowing segments, aiming to rack up those hard-earned meters.

While grueling, the benefits of this HIIT-style routine are massive:

  • 🔥 Skyrocket your endurance and stamina
  • 💪 Build full-body strength and power
  • 📈 Push your heart rate into the iconic “Orange Zone”
  • 😰 Burn an insane 300-650 calories per class
  • 🏆 Give yourself a concrete fitness milestone to achieve

But the Inferno comes in two distinct class formats – 2G and 3G. Here are the key differences:

2G Inferno

  • Two groups rotating between tread/rower and floor exercises
  • More time (23 minutes) dedicated to the tread/row challenge
  • Optional longer floor workout at the end
  • Great for Inferno first-timers to learn the ropes

3G Inferno

  • Three groups rotating through tread, rower, and floor stations
  • Shorter tread/row time windows (around 15 minutes)
  • Incorporates more dedicated core/strength exercises
  • More fast-paced and advanced for Inferno veterans

No matter the format, be prepared to empty the tank!

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2024 Inferno Workout Templates

To help you visualize the Inferno mayhem, here are the latest 2024 workout templates for the 2G and 3G class structures:

2G Inferno Template

Tread/Row Block – 23 minutes

  • Reset rower monitor
  • 100m row
  • 160m/0.1 mile run
  • Repeat, adding 100m to row distance each round
  • Record final row distance in challenge tracker

Floor Block 1 – 8 minutes

  • 5 x power push up
  • 10 x chest fly
  • 15 x overhead tricep extension
  • 20 total x static crunch with overs and unders

Floor Block 2 – 8 minutes

  • 10 total x alternating plank low row
  • 10 x TRX low row (explosive tempo)
  • 10 x hammer curl
  • 10 total x kneeling plank bird dog

Floor Block 3 – 4 minutes

  • 5/10/15 x hip raise
  • 10 total x static crunch with scissors
  • Repeat, adding 5 reps to hip raises each round

3G Inferno Template

Row Block 1 – 14 minutes

  • 100m row
  • 20 lateral hops
  • Repeat, increasing row distance by 100m
  • Record total “Inferno Distance”

Floor Block 1 – 6.5 minutes

  • 5 x power push up
  • 10 x chest fly
  • 15 x overhead tricep extension
  • Repeat until time

Floor Block 2 – 6 minutes

  • 10 total x alternating plank low row
  • 10 x TRX low row (tempo)
  • 10 x hammer curl
  • Repeat until time

Tread Block 1 – 6.5 minutes

  • 1 minute push
  • 30s base
  • 30s all out (4 total intervals)

Tread Block 2 – 6 minutes

  • 30s all out (5 total intervals)

As you can see, the templates involve a ton of intense interval work – both on the tread and rower. You’ll need to be prepared!

Dominate the Inferno – Pro Tips & Strategies

Conquering the Inferno is all about pacing, efficiency, and having a solid game plan. Here are some pro-tips to maximize your distance:

Pacing & Inclines

  • Treadmill inclines of 4-6% are recommended for the running portions
  • For running intervals, strive for a 10 mph pace if possible
  • Power walkers should aim for 4-4.8 mph to stay quick
  • On the rower, a 1:35-1:40/500m pace is an ideal target

Rowing Technique Proper form is crucial for an efficient, powerful stroke:

  1. Start Position: Extend arms, hinge from hips, shoulders over hips
  2. Drive: Push with legs, pivot from hips to open body up
  3. Finish: Hands to lower ribs, pivot body forward over knees
  4. Recovery: Arms straight, body hinged over from hips, ready for next stroke

Maintaining this swing rowing technique allows you to engage your entire body – legs, core, arms – for maximum output.


  • Limit transition times between tread/rower to 10 seconds or less
  • Have a plan for strapping in/out of rower foot stretchers quickly
  • Once at the tread, immediately start walking to get ready for next push

Goal Setting

  • Set a realistic but challenging overall meter goal for the workout
  • Split the goal into mini-targets for each rowing interval
  • Use the leaderboard or last year’s distance as motivation to beat

Hydration and Rest

  • Be sure to hydrate very well in the 24 hours leading up to Inferno
  • Grab sips of water during the allowed transition times
  • Listen to your body and take very brief rests if absolutely needed

Lean on the Coaches The Orangetheory coaches are there to motivate and guide you:

“The Inferno coaches have strategies down to a science. They’ll push you to dig deeper than you thought possible while keeping an eye on form and safety.” – OTF Coach quote

With the right mindset, thorough preparation, and an unwavering will to succeed, you’ll have all the tools to set a new personal best in the 2024 Inferno!


Before you sign up for this epic fitness test, let’s cover some frequently asked questions:

How to do the OTF Inferno?

For first-timers tackling the Inferno, the most important things are:

  1. Listen to Your Coaches – They’ll guide your pacing and ensure proper form
  2. Respect the Distances – Don’t go out too fast, increase rowing length each round
  3. Stay in the Orange Zone – This HIIT workout should keep your heart rate elevated
  4. Hydrate & Recover – Drink fluids, stretch, and allow muscle recovery afterwards

With an open mind and positive attitude, you’ll get the hang of this one-of-a-kind routine.

How many days a week for OTF results?

The ideal Orangetheory frequency depends on your specific goals:

  • General Fitness: 2-3 days per week is a great start
  • Lose Weight: Aim for 3-4 days while ensuring proper diet
  • Gain Muscle: 4-5 days with extra protein/calories
  • Elite Athlete: Up to 6 days if trained for high workout volumes

No matter your level, be sure to allow 1-2 rest days per week for muscle recovery. Consistency is key!

Is Orangetheory Afterburn Real?

You’ve likely heard about the famous “Afterburn” effect that Orangetheory promotes. The claim is that the high-intensity intervals continue burning calories for up to 36 hours after the workout.

While some studies show a modest increase in afterburn/EPOC (excess post-exercise oxygen consumption) from HIIT training, the actual calories burned post-workout are highly individualized based on factors like:

  • Overall workout intensity and duration
  • An individual’s fitness level and muscle mass
  • Diet and daily activity levels

Most experts agree the Afterburn effect is real but relatively small – perhaps an extra 100-200 calories for a vigorous 60-minute session in fit individuals. However, it’s no magic bullet for weight loss if you don’t maintain a calorie deficit.

The bottom line? Don’t put too much stock in lofty Afterburn promises, but recognize that intense routines like Inferno can provide a modest metabolic boost after the workout.

How many OTF transformation challenges per year?

One of the most motivating aspects of Orangetheory is their recurring Transformation Challenges. These 6-8 week competitions allow members to track their body metrics like weight, body fat percentage, muscle mass and more.

Most OTF studios run four Transformation Challenges per year, typically aligned with the different seasons:

  • Winter Challenge (Jan-Feb)
  • Spring Challenge (April-May)
  • Summer Challenge (July-Aug)
  • Fall Challenge (Oct-Nov)

During a challenge, you’ll get benchmark scans, nutrition support, and of course, the camaraderie of athletes working towards shared goals. Smashing your personal records in workouts like the Inferno is a huge part of achieving that body transformation!

Elite Tip: A few months out from a challenge, increase your OTF frequency to 4-5 times per week and dial in your nutrition for optimal results.


There’s no sugar-coating it – the Orangetheory Inferno is an incredibly demanding fitness test. But that’s exactly why conquering it is so immensely rewarding and fulfilling.

By following the proven tips, techniques and mental strategies outlined here, you’ll be fully prepared to attack the 2024 Inferno head-on. Stick to your pacing plan, maintain proper form, and leave every last ounce of effort out on the rowers and treads.

Whether you’re a fresh-faced Orangetheory rookie or a seasoned veteran, the Inferno provides the ultimate personal challenge to strive for. Visualize that new benchmark distance as you dig deeper than ever before.

So what are you waiting for? Book your Inferno session using the OTF app or website, fuel up, and get ready to join the ranks of the elite few who can say “I survived the Inferno!”

Let me know in the comments when you crush that new personal record. I’ll be cheering you on from the sidelines!

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