Any time you start a new workout, the vocabulary can be super intimidating. Whether it is barre, CrossFit, or Orange Theory there are tons of new phrases to get accustomed to. When I first started Orange Theory I remember looking around trying to figure out what the heck was going on! Here is some of the vocabulary you need to know to be comfortable as a new Orange Theory client.

Base Pace

In most Orange Theory classes, the instructor starts talking about “base pace” literally within the first 2 minutes of class. Base pace essentially means a pace on the treadmill or rower that is harder than a casual walk, but also easy to maintain for an extended period of time. For example, my typical base pace on the treadmill is between 5-5.5 mph.

There are also a couple of tools you can use to identify your base pace. Typically on your first class visit, the instructor will talk you through where to start as a new client with base pace. On the treadmills themselves, you can check the Parameter Card for a cheat sheet. On this screen it will tell you the average base pace depending on if you will be power walking, jogging, or running that day.

Push Pace

Keeping with our pace theme, the next one up is “push pace”. This pace is a notch up from your base pace. That means it is more difficult to maintain, but you still are not wiping yourself out. My push pace is typically somewhere between 6.5-7 mph on the treadmill. This is where you start to feel a little fatigue, however you can maintain it for a finite period of time. Your Parameter Card continues to be a great cheat sheet when trying to dial in your own push pace in your first couple of classes.

All Out

My biggest piece of advice is to not let the phrase “all out” really freak you out! It can be intimidating your first class or two to hear instructors talk about “going all out” without understanding what that means. Your all out pace is typically a pace you only need to maintain for 30 seconds or less. So, think of it as a sprint pace. If we’re not on an incline on the treadmill, my all out pace is between 8-9 mph. A big takeaway here is your all out pace will never be the same as someone else’s. Listen to YOUR body and do what feels right for you!

Power Walker, Jogger, and Runner

Power Walker

I mentioned these terms earlier, and these are essentially the categories of clients while on the treadmill. If you prefer to walk on the treadmill at an increased incline instead of jogging or running then you will be considered a Power Walker. The instructors will call out different parameters for Power Walkers throughout class since they are typically at a slower pace, but higher incline.

Runner/Jogger

Joggers and Runners are a little more of a grey area. Essentially, these could be considered one and the same. These clients are running at differing rates at a lower incline than Power Walkers and are typically grouped together with instructor cueing. You can also adjust your speed and incline on the treadmill as class goes on! So you might start as a Jogger/Runner and end up Power Walking.

Splats

This is one of the terms specifically designed for Orange Theory that is not super intuitive to figure out. With their sophisticated monitoring systems, Orange Theory tracks your progress throughout class with “splat points”. You earn 1 splat point for every minute you spend in the orange or red heart rate zones. Ideally, you want to reach at least 12 splat points in every traditional, 60 minute class. Some classes you’ll earn more or less splat points depending on the intensity you choose for that day. You are able to track these splat points during class on the TV’s mounted showing everyone’s class statistics and on the app after class!

If you’re interested in trying Orange Theory for the first time, follow this link to their website to find your closest studio!

If you’re interested in how Orange Theory compares to other workouts, check my posts here, here, and here!