Id also heard it wastough, and in that moment on the rower, I knew Id heard correctly.
I used this as a kind of accountability system to remind myself when I could push a little harder.
I left with tired muscles and a sense of accomplishment that had me hooked.
Image courtesy of Orange Theory
But I still remember the pre-workout jitters before my first class.
(What is a splat point, anyway?)
Youll wear a heart rate monitor during class to measure how hard youre working.
This isnt really a huge deal for most people, but its worth keeping in mind.
Your heart rate monitor determines how you rack up splat points.
The red zone is 92% or above, which feels close to the maximum effort you might give.
The idea behind the 12-minute goal is to stimulate excess post-exercise oxygen consumption (EPOC).
The body is the same.
Again, there are some caveats here.
Plus, EPOC is something that youre likely already experiencing after your workouts, especially if they are HIIT-based.
That said, the 12-splat-point guideline can still be a great goalpost to keep you going.
Its a motivational tool for people to work toward something, Feito says.
The class is usually split between the rower, the treadmill, and the strength training floor.
Which equipment you use depends on the workout that day, he says.
You may also be hopping off the rower for body-weight or medicine ball exercises.
Workouts are focused on endurance, strength, or power.
In a strength workout, youll use heavier weights and fewer reps, says Ingram.
These classes will also represent longer treadmill efforts to help increase aerobic capacity.
(So you wont come across as many short intervals on the treadmill.)
This key in of training asks the body to recover faster while improving agility and stability, says Ingram.
You should show up half an hour before your first class.
Youll also have ample time to settle in, complete necessary paperwork, and get acquainted with the space.
Youre going to want to wear comfortable workout gear and show up hydrated.
Orangetheory is a high-intensity workout, so hydrate before class and bring your water bottle with you.
Whatever you wear running or to the gym should do the trick.
You may also want to bring a towel, since not every location has them.
Take it easy during your first classeveryone moves at their own pace.
Start slowyou dont need to perform at your maximum effort levels on day one, says Ingram.
Dont come into the workout with any expectations about your performance.
Stick around after class to reconnect with your coach one-on-one.
