Orangetheory 2G vs 3G: What’s The Difference? ❤️ Official

Orangetheory 2G vs 3G: What’s The Difference?

Are you confused between Orangetheory 2G vs 3G workout options? In an ever-changing fitness environment choosing the right one could significantly influence your path towards a healthier life. 

This complete guide will help you understand the details regarding “Orangetheory 2G vs. 3G” aiding you to understand the advantages, differences and aspects to take into consideration when making a decision between these two options for exercise. 

Orangetheory 2G vs 3G

If you’re a fitness fanatic who is looking for a combination of cardio and strength, or someone who is looking for the exhilaration from rowing it covered. Let’s get into the complexities of these two exercises.

What is Orange Theory Fitness?

Orangetheory Fitness is a renowned fitness franchise that offers exercise that is based on scientific research and yields the highest quality performance.

Their unique method mixes cardio and strength with intervals that focus on you “Orange Zone” heart rate zone to ensure maximum efficiency.

With two main formats, 2G and 3G the participants can take part in challenging workouts that improve endurance, build strength and shed fat. 2G is the 2G format is geared towards treadmill and floor workouts and the 3G format includes rowing.

The formats are suitable for various fitness levels and makes Orangetheory an extremely popular choice for fitness enthusiasts.

What Does 2G and 3G Mean Orangetheory?

No matter what type of class you attend, regardless of the type of class you join in Orangetheory, whether 3G or 2G, the amount of time you’ll spend in the class will be identical; the class lasts for 60 hours. Nonetheless:

Orangetheory 3G

It refers to the kind of Orangetheory class where three equally sized groups of participants are placed at three Orangetheory exercise stations.

In essence, Orangetheory is a full-body fitness centre that incorporates cardio (treadmills or bicycles) and strength (floor resistance training) and a mix of both (rowing equipment). The three types of training are called endurance power, strength, and endurance (ESP) as they are referred to by the three kinds of training.

In a class that is 3G, Orangetheory requires that there are three groups at the treadmills, another on the rowing machines and a third on the floor to do weight training. This means that each group will also spend about 1/3 of its time in each location on a rotating basis.

Let’s look at the example of a typical Orangetheory class. It has 12 treadmills and 12 rowing machines, and 12 sets of floor station weights. In a 3G class, the entire class will comprise individuals at each station at all times, resulting in three groups. Thus, there would be 12 participants in 3 groups which equals 36 people.

The most impressive aspect that is unique to the 3G Orangetheory class is that it requires one to go through every station because there’s not much to choose from. One has to go with the team from one station to another to provide space for the coming group.

Orangetheory 2G

2G refers to two groups in one Orangetheory classThe classes in these are much more flexible than 3G classes because only two stations are normally busy at any given time.

The basic principle will require that one group be running on the treadmill while the other group is on rowing machines or on the floor for exercise.

So, the rotation isn’t required to be homogeneous across each of the three locations. In reality, one group is spending most of its time on the treadmill while the rest is divided between rowing machines as well as the floor exercise area.

In the typical 2G class on the standard Orangetheory that has 12 different settings at each station, There are 24 people who are in a 2G class.

Similarities Between Orangetheory 2G vs 3G

These are the commonalities in Orangetheory 2G vs 3G and 3G:

  • Different types of exercises: Both comprise cardio and strength training.
  • The environment: Both are led by coaches in a safe environment.
  • Modification: Both are flexible, which means you can modify your exercise routine to suit the level of fitness you have.
  • Insight: Both are designed to burn calories efficiently making use of the same heart rate monitoring technology.

Differences Between Orangetheory 2G and 3G

The major distinction in Orangetheory 2G and 3G is the size of the groups and, consequently, the number of people who are in the class. In a 3G class, the class is divided into three groupings, and that’s an enormous number of students.

However, for 2G classes, you will find two groups, making about 2/3 of the total number of students in a class 3G.

Due to the sheer number of students in a 3G class, every station is active throughout the day. Thus, there is the option of doing every exercise in the Orangetheory program and giving each one the same amount of time that the previous.

In 2G, however, there is a possibility that one station is usually empty. Thus, one can work more at one station and less in a different station.

In this sense, 2G only has treadmills as the only exercise option. This takes about half the time of classes. The rowing machines and floor training could be split up for the rest of the time, or you could decide to choose one of them over the other. 

Because of this, 2G is the most effective option to lose weight, particularly in the case of combining rowing and running.

In contrast, 3G is the best choice for exercise that is healthy. No matter what your preferences that you are feeling, you should explore all three stations equally.

OrangeTheory 2G vs 3G: Workout Structure

In terms of workout structure, Both adhere to the same routine of exercise. There is only one difference: the number of participants varies and is divided into 2 or 3 groups.

The structure of the workout follows the same cardiovascular exercise and strengthening. The stations are rotated differently since 2G is responsible for 2 groups, while 3G handles three groups.

OrangeTheory 2G vs 3G: Intensity Level

If you’re looking at the intensity that is part of the OrangeTheory exercise routine, the two workout routines differ slightly. Both focus on high-intensity workouts.

If you’re looking for an exercise that is more cardio-focused, 3G will give you this. If you are looking to train with weights, 2G is your ideal option.

OrangeTheory 2G vs 3G: Class Size & Experience Level

2G offers a class with a smaller number of participants that gives you a more individualized experience.

You’ll receive greater attention from your instructor and also, which is a great benefit for people who are brand new to Orangetheory exercises.

3G is able to handle a larger group that includes 36 people and provides a more competitive atmosphere, which means it’s more challenging for those who are new to the sport.

OrangeTheory 2G vs 3G: Equipment Usage

The equipment that is used in both 2G and 3G is identical. Both employ treadmills, dumbells and TRX suspension trainers, as well as resistance bands.

There’s just one small difference: 3G when rowers are used, and it’s more intense.

OrangeTheory 2G vs 3G: Pricing/Cost

OrangeTheory has established numerous hubs, and the pricing fstructure varies based on the hub’s location.

The prices are usually identical, but with prices starting at $28 to $36 per class. The monthly membership starts at $59 and goes up to $279.

OrangeTheory 2G vs 3G: Quick Comparison Table

OrangeTheory 2G vs 3G: Quick Comparison Table
Item: OrangeTheory 2G OrangeTheory 3G:
Workout Focus Strength Training and Endurance Strength Training, Endurance, Power Building
Duration 60 minutes 45-60 minutes
Intensity Uses HIIT format Uses HIIT format with added power moves
Class Size 24 participants divided into 2 groups 36 participants divided into 3 groups
Equipment Treadmills, Resistance Bands, Dumbells, TRX suspension trainers Treadmills, Resistance Bands, Dumbells, TRX suspension trainers, Bike, Rowing Machine

OrangeTheory 2G vs 3G: Which is Better and How to Choose?

Orangetheory Fitness offers two dynamic workout options that include 3G and 2G. This is a quick comparison to help you choose which one is the best fit for you:

Orangetheory 2G:

  1. Focus on doing HIIT on the treadmill and strength in the gym.
  2. “Class Size”: smaller and more personalized attention.
  3. “Intensity: A balanced blend of strength and cardio.
  4. Ideal For people who are looking for customized guidance.

Orangetheory 3G:

  1. Format: Treadmill flooring, floor and rowing.
  2. Variety Stations, more engaging exercises.
  3. “Cardio Challenge Enhanced by rowing.
  4. Ideal For People who love group workouts.

How to Choose:

  • Goals: 2G for healthy fitness 3G for intensive cardio.
  • Experience: 2G is a good choice for newbies, 3G for the toughest of challenges.
  • Time: 2G offers set time and 3G has different options.

If you are looking for personal attention or a sense of community, Orangetheory has a format to meet your fitness goals.

Which One Is Easier To Use For A Beginner?

If you’re just beginning to explore this world called Orangetheory Fitness, you might be wondering which exercise format is more suitable for beginners 2G or 3G. Let’s take a look:

Orangetheory 2G for Beginners:

The 2G workout, with the emphasis on intervals on the treadmill and exercises for strength, is an ideal beginning point for those who are just starting out. Here’s why:

  1. Individual Attention, Smaller classes give you more individual training from instructors, which helps students master the exercises quickly.
  2. The Structured Routine Clear floor and treadmill segments offer an organized exercise that is easier to follow.
  3. Blended Intensity: The blend of strength training and cardio gives a complete training program for fitness.

Orangetheory 3G for Beginners:

3G format, which combines flooring, treadmill and rowing, could appear more difficult, but it is still suitable for people who are just beginning:

  1. Variety The ability to rotate through stations keeps your workout exciting and prevents monotony.
  2. The Group Classes with larger sizes create a positive atmosphere that boosts your motivation.
  3. Full-Body Engage Rowing provides an element of dynamic and engages various muscles.

Which Burns More Calories 2g Or 3g?

In terms of calorie burning, the Orangetheory two-way and three-way formats provide amazing results. However, 3G is the 3G format is often in the lead in calories consumed due to its complex structure:

Orangetheory 2G: Focused on intervals of treadmill and strengthening exercises, it provides the perfect balance of calories burned by fitness and cardio.

Orangetheory 3G: The integration of rowing, flooring and treadmill exercises can amp up the challenge of cardio and result in greater calories burned.

In the end, although both formats are efficient calorie-burning devices, However, they differ in their effectiveness. 3G format’s dynamic mix could be a catalyst for greater calories burned during a session.

Is Orangetheory 2G or 3G Harder?

Orangetheory 2G, as well as 3G, have intense, which makes them extremely difficult. In addition, it is necessary to hit at minimum 12 Splat points throughout the entire class, that is to say, at least 12 mins at levels 4, 5 and 6 of the heart zone of rate.

These zones are symbolized in Orange and red in a row and are the most difficult.

The Orangetheory 3G format presents a more substantial challenge in comparison to 2G, thanks to its incorporation of shorter breaks between stations. Each station sees less time before the next group arrives, resulting in a more demanding workout experience.

Additionally, you are forced to make a choice to engage in the entire three-station exercise in contrast to 2G classes.

Pros and Cons of 2G and 3G

I love both 2G as well as 3G. However, 3G seems to go through faster, and 3G generally has more rowing capacity than 2G, something I love.

If you’re a fan of treadmills and don’t believe you can have enough time at every station with a 3G then I suggest 2G

Orangetheory 2G as well as 3G templates

Orangetheory 2G (60 minutes) template

Tread Block 1 – 7 minutes

  • 2 min push
  • 45-sec base
  • 1 min push @ 4%
  • 45-sec base
  • 1 min push @ 4%
  • 45-sec base
  • 45 sec AO

Tread Block 2 – 6.30 minutes

  • 90-sec push
  • 45-sec base
  • 1 min push @ 3%
  • 45-sec base
  • 1 min push @ 3%
  • 45-sec base
  • 45 sec AO

Tread Block 3 – 6 minutes

  • 1 min push
  • 45-sec base
  • 1 min push @ 2%
  • 45-sec base
  • 1 min push @ 2%
  • 45-sec base
  • 45 sec AO

Floor Block 1 – 7 minutes

  • 20 stroke push row (check distance)
  • back-to-back superset:
    • 8 x chest press
    • 8 x chest fly, rest
  • 4 each x cross back lunge

Floor Block 2 – 6.5 minutes

  • 20 stroke push row (check distance)
  • back-to-back superset:
    • 8 x upright row
    • 8 x high row, rest
  • 8 x sit up stand to shoulder press

Floor Block 3 – 6 minutes circuit

  • 8 x full v up
  • 8 total x seated alt oblique knee tuck
  • 8 total x low plank alt wide knee drive
  • Finisher: 45 sec of sit up stand to shoulder press

Orangetheory 3G (60 minutes) template

Tread Block 1 – 4 minutes

  • 1 min push
  • 30-sec base
  • 1 min push
  • 30-sec base
  • 1 min AO

Tread Block 2 – 4 minutes

  • Goal – match or beat your distance from block 1
  • 1 min base to push
  • 1 min push
  • 1 min push to AO
  • 1 min AO

Tread Block 3 – 4 minutes

  • Goal – match or beat your previous best distance.
  • 3 min tread for distance
  • 1 min AO

Row Block 1 – 4 minutes

  • 200m AO row
  • 20 x pogo hops

Row Block 2 – 4 minutes

  • 150m AO row
  • 20 x quick feet exchanges

Row Block 3 – 4 minutes

  • 100m AO row
  • 20 x twist hops, repeat
  • Finisher: 1 min AO row

Floor Block 1 – 4 minutes circuit

  • 6 each x low bench reverse lunge to single leg hop
  • 12 total x low bench high plank up and down

Floor Block 2 – 4 minutes circuit

  • 6 each x single arm clean to press
  • 12 x low bench high plank jack x 12

Floor Block 3 – 4 minutes circuit

  • 6 each x single arm snatch
  • 12 x low bench bridge
  • Finisher: 1 min of alt single arm snatch

What is the Orangetheory 60 Workout?

Orangetheory enthusiasts are likely familiar with the widely practiced 60-minute workout.

The 60 minutes are divided into endurance, power, and fitness training using rows, treadmills as well as floor workouts.


Orangetheory 2G is a reference to two groups within the same Orangetheory class, and 3G refers to three groups in one class.

In 2G, students can switch between the three exercise stations, while in 3G, one must remain at a specific station throughout each class.

With the information you have read, Now you’re able to decide which Orangetheory classes are best for you. A combination of both is always a good idea when both classes are offered.

FAQs About Orangetheory 2G vs 3G

What is the difference between 2G and 3G at Orangetheory?

Instead of two groups like in a 2G class, class 3G at Orangetheory include students rotating throughout the class and spend 1/3 of their time at the stations (treadmills or rowers and the floor). One group will be on either side or station in the space at one time.

What is the difference between Orange 3G and Orange 60?

The primary difference between orange 3G as well as the Orange 60 is that the 3G can be used to run the three stations (treadmill row, treadmill, floor) all at the same time, unlike the 60 which is divided into two groups and moving around the room more often.

How many times a week should you go to Orangetheory to lose weight?

Professor. Masteller recommends attending 3-4 classes per week in Orangetheory in addition to being physically active during your free days.

What does 2G mean orange theory?

2 groups
– A 2G class is a smaller class with 2 groups! One group. starts on the treads and the other warms up on the. rowers

What does 3G mean at orange theory?

A 3G class is a large class with 3 groups! One group starts on the rowers, one group on the treads, and the last group is on the strength floor.

Are Orangetheory workouts suitable for beginners?

Yes, both 2G and 3G formats accommodate various fitness levels, and trainers can modify exercises accordingly.

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