What Is Orangetheory? Splat Points, Afterburn and Other Tips About the Workout

If you’re one of the millions who have tuned in to the reboot of Queer Eye (endless thanks to Netflix) then you’ve seen glimpses of Orangetheory Fitness (commonly referred to as Orangetheory or OTF). And if any of the episodes inspired you to get up and get moving—even if it’s just to show up for yourself (total Karamo wisdom)—Orangetheory is a good place to do it. While you’d be inclined to think the main reason is to become a part of a fitness community, in the case of Orangetheory it actually is because the workout is just that good. There’s a reason there is at least one Orangetheory in every state and in 23 countries; the studio has a legion of devotees.

If you can’t yet tell, I’m one of them; newly minted, in fact. I happened to join about two months before I was asked to write this article (serendipitous, I know) after trying—and failing many times—to find a workout that was accessible and enjoyable almost two years into motherhood. I was looking for a studio that offered flexible class times (Orangetheory workouts can range from as early as 5 a.m. to as late as 8 p.m.) that would keep me wanting to come back.

What is Orangetheory?

It turns out what I was looking for was a high-intensity interval workout (HIIT) with a competitive spin (more on that in a second). Orangetheory, a specific brand of HIIT workout was created in Boca Raton almost 10 years ago, credited to co-founder Ellen Latham. Former editor of Women’s Fitness with a master’s in Exercise Physiology, Latham created this extremely personalized group workout, backed by science. The goal? Spend at least 12 minutes in the orange and/or red heart rate zone (all tracked by a heart rate monitor based on your heart rate) in order to get the "afterburn."

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What is afterburn?

Known as excess post-exercise oxygen consumption (EPOC), afterburn will accelerate your metabolism and continue to burn calories up to a day after your workout is complete.

How do you know if you’ve achieved that afterburn? Here’s where the friendly competition comes in (most often with yourself). It’s all thanks to the technology that Orangetheory has developed in the form of their heart rate wearable—the OTbeat heart rate monitor— that is connected to monitors in the studio. Not only can you see your own stats live throughout the workout, you can also see everyone else’s in the class. You will always know exactly which heart rate zone you are in (which helps you know when you are recovering and when you are pushing), how many calories you've burned and how many splat points you’ve earned.

What are splat points?

Splat points are the Orangetheory “points” system so you know exactly how long you’ve been in the orange and red heart rate zones combined. Get twelve splat points and you’ve earned that afterburn. All of the data is sent to the Orangetheory app, where you can track your benchmarks, view statistics from every workout you’ve done at the studio and even schedule your next class. Addicted to splat points? First: I don’t blame you. Second: You can wear your OTbeat to track workouts done outside of the studio to earn even more points. Splat points not only serve as in-class motivation—either try to get the first splat point in class or beat your record (mine is 29)—but they also help your body make noticeable changes thanks to the fact that you’re consistently challenging yourself and getting your heart rate up.

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What to expect from your first Orangetheory workout

At Orangetheory your first class is free; you simply sign up online at the studio of your choice. When choosing your desired class time, be prepared to get to class roughly 30 minutes early for a quick tour of the studio, personal rundown of the equipment and get an OTbeat heart rate monitor in order to track your stats live throughout the workout. While the introduction to your coach and the equipment is a short one (there are usually only 15 minutes between classes) your coach gives detailed instructions and constantly roams the studio mid-workout so you can get any questions that pop up answered.

Orangetheory workouts have three stations, comprised of the treadmill (an elliptical and bike is available should you have any injuries keeping you off the treadmill), rower and weight room. When beginning a workout you choose to start either on the treadmill or rower (which means you warm up on the rower and then head straight to the weight room). When you arrive for your workout, you choose a station; if you’re on the third treadmill, for example, you’ll also be on third first rower and third weight bench. Wondering where to start? Personally, I always try to start on the treadmill because I feel like I have less to give on my intervals if I’ve already rowed and done the day’s strength work (admittedly, it’s easier to take breaks and catch your breath on the weight room floor). The good news is you can try both out and see what works best for you. Though they are group classes, Orangetheory workouts can really cater to individual preferences and abilities.

This is most easily seen when on the treadmill, as speeds and inclines are given in three tiers: Power Walkers, Joggers and Runners. Your coach will call out instructions for all three during each block of intervals (and you can expect to see all three represented during each workout; even if you’re a Power Walker next to a Runner, someone else in the class is definitely at the same level as you). You’ll then be instructed on the different paces: Base, Push and All-Out. These three paces are what help make up your intervals within the larger HIIT workout. In the weight room you go at your own pace, with coaches demonstrating each move before the block begins (while offering modifications) and screens showing each move so there is no question as to what comes next.

How fit do you have to be to do Orangetheory?

“[A myth about Orangetheory] is that you need to already be in shape to start a program like this. In fact, this program is intended for all fitness types,” confirms Eli Ingram, Coach & Regional Fitness Director at Orangetheory. “If you’re looking to begin your workout we can start you off as a Power Walker, or maybe even on our bike or elliptical/strider. If you’re advanced we always have options and or challenges that enable the most elite of athletes to elevate their level of training. It’s about individual heart intensities; because everyone is different we maximize that opportunity to train people at their level of effort.”

Workouts vary from day-to-day so there isn’t any guide to what your exact workout will be, though you can often expect to spend a bit of time at each station. An insider tip is to keep tabs on r/orangetheory on Reddit for a look at key dates for each month and to get a detailed look at each day’s workout.

“Pace yourself,” advises Ingram. “If you’re a nonmember and you want to try a class, I only want you to give the effort you feel you’re capable of giving. No matter what that level of physical fitness is, by coming to orange theory [even[ 3 hours a week that level will get better.”

After your first class, your coach will go over your detailed statistics from the workout (all collected with the OTbeat) such as calories burned, time spent in each zone and number of splat points you earned. After that, you’ll meet with the front desk to turn in your OTbeat and get a rundown of the membership plans (pricing varies by market) and have the opportunity to sign up immediately, should you decide to join.

How much does Orangetheory cost?

Orangetheory offers three different membership plans, all at difference price levels—and they vary based on what market you're in, with larger markets like Manhattan having higher costs. On the Basic plan (around $59/month), you get 4 classes a month. The Elite plan (starting at $99/month) gives you 8 classes a month. For unlimited classes, choose the Premier plan, which can cost from $169-$279.

You'll also need to buy or rent an Orangetheory-friendly HR monitor, which can cost between $5-10 per class to rent and $70-100 to buy.

No matter what your location, however, your first Orangetheory class is free.

What you'll get out of Orangetheory—and what will keep you coming back

So you’ve signed up. Now what? If you’re wondering how many times per week you absolutely need to attend, Ingram recommends you think of it in terms of hours spent in the studio versus the number of times you go.

“Can you give me three hours a week out of your entire seven days? In a week—you have your life, whatever that may be—I’m only looking for three hours,” he shares. “However many hours a person feels they need to give towards their work out, I relate back to goals. What is their goal, their purpose, their WHY? Let’s start from there!”

Again, because no two days are the same, you’ll want to keep coming in again and again (the community is a bonus). Orangetheory workouts are never boring. Some, of course, are tougher than others, but the care that is put into developing the workouts—and specialty events such as Hell Week (around Halloween), Orange Everest (think a lot of climbing on the treadmill) and the 12 Days of Fitness (to kick of holiday celebrations)—helps keep your body guessing (and, therefore, building muscle).

“We have an amazing team of educated individuals that dedicate their entire work life to creating these amazing templates,” reveals Ingram. “We have a medical advisory board consisting of exercise physiologists, nurse practitioners, cardiologists and doctors of physiology. They create the why behind what we’re doing for the month. The exercise development team then sits in a room and creates varying templates based off of that recommendation. It’s not an easy task to come up with a different work out for every day the week for every day of the year; somehow with collaboration from our network of amazing coaches we figure it out.”

In addition to what you do in studio, you can connect with other members outside via organized happy hours and other events, social media groups and that official Orangetheory reddit. Orangetheory strives to be about much more than what happens during the hour you are in the studio—evidenced via the afterburn you’re aiming for—in hopes that your time there will make your life better overall.

“As we continue to grow globally, we have a consistent goal, to continue providing members with the chance to produce results from the inside out—giving people a longer, more vibrant life,” concludes Kevin Keith, Chief Brand Officer at Orangetheory. “Orangetheory stays true to their philosophy, that the dedication you put in while at our studios, gives you a longer, more vibrant life outside our doors.”

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