Skip Nav
Best Running Shoes For Overpronators
Fitness Gear
If You Have Flat Feet, These Are the Expert-Approved Brands For Running Shoes
We Asked Experts What the Best Exercises For Fat-Burning Are — Here's What They Said
How to Do Bird Dog Exercise For Your Back
The Simplest Core Exercise Everyone Should Be Doing
Healthy Recipes
Keep Your Instant Pot Handy, Because You'll Want to Make Every 1 of These Low-Carb Soups
Costco Sells Bone Broth Packets So You Can Get Your Protein Fix (10 Grams!) on the Go

Orangetheory Treadmill Workout

Push Yourself With This 27-Minute Treadmill Workout From an Orangetheory Coach

Before I joined Orangetheory Fitness a couple years ago, I thought running on the treadmill was incredibly boring. Sure, I'd slog through the 30 minutes, but I rarely increased my speed or pushed myself; it's no wonder my endurance didn't improve. At Orangetheory, however, I push myself to go faster and get my heart rate up thanks to the structured intervals during the treadmill portion of the class.

And when I can't make it to the studio to get my fix of hitting the orange zone and earning my Splat points, I still want that intensity when I run on the treadmill on my own. To get a sample of what a treadmill workout from Orangetheory feels like, POPSUGAR tapped OTF coach Tim Brown, ACE, regional fitness director for Missouri, who gave us this 27-minute running workout.

Orangetheory uses three paces for running: your base pace, which is a comfortable speed you could keep for the full class if you had to; your push pace, which is about 1 to 2 mph faster than your base pace and gets your heart rate up; and your all out pace, which reaches your max heart rate and is 2 or more mph faster than your base pace. There are also different levels for joggers and runners: joggers usually start around 4.5 to 5.5 mph for base pace while runners start at 5.5 mph or higher. Of course, these numbers are just a guideline; you can determine your overall comfort level and limits, which may mean taking it slower or pushing yourself to go faster.


This workout should be done at a 1.0 incline for each block. Tim also recommends starting with two to three minutes of walking at 3 to 4 mph and walking for another minute in between blocks (these walking intervals are factored in Block 1 and Block 2 in the charts below), and cooling down with a couple minutes of walking (also factored in at the end of the chart). Although not required, it would be helpful to use a wearable heart rate monitor, such as the OTbeat Burn, to track your heart rate and make sure you're hitting the percentages listed below.

Block 1: Distance Running (14 Minutes)

Time OTF Pace Heart Rate
% of Max
Jog Speed
Run Speed
0:00-2:00 Walk 70 or below 3.0-4.0 3.0-4.0
2:00-4:00 Base 71-83 4.5-5.5 5.5 +
4:00-7:00 Push 84-91 5.5-7.5 6.5 +
7:00-9:00 Base 71-83 4.5-5.5 5.5 +
9:00-12:00 Push 84-91 5.5-7.5 6.5 +
12:00-13:00 All Out 84 + 6.5 + 7.5 +
13:00-14:00 Walk 70 or below 3.0-4.0 3.0-4.0

Block 2: Speed Running (13 Minutes)

Time OTF Pace Heart Rate
% of Max
Jog Speed
Run Speed
14:00-15:00 Base 71-83 4.5-5.5 5.5 +
15:00-16:00 Push 84-91 5.5-7.5 6.5 +
16:00-17:00 Base 71-83 4.5-5.5 5.5 +
17:00-18:00 Push 84-91 5.5-7.5 6.5 +
18:00-19:00 All Out 84 + 6.5 + 7.5 +
19:00-20:00 Walk 70 or below 3.5-4.5 3.5-4.5
20:00-21:00 Base 71-83 4.5-5.5 5.5 +
21:00-22:00 Push 84-91 5.5-7.5 6.5 +
22:00-23:00 Base 71-83 4.5-5.5 6.5 +
23:00-24:00 Push 84-91 5.5-7.5 6.5 +
24:00-25:00 All Out 84 + 6.5 + 7.5 +
25:00-27:00 Walk 70 or below 3.0-4.0 3.0-4.0

Image Source: Getty / spyderskidoo
Latest Fitness
All the Latest From Ryan Reynolds