ORANGETHEORY OPEN MIC EXAM
QUESTIONS AND ANSWERS 2026
Base Pace: Treadmills - ANSWERTreads, it is time to take it to your base pace. Your
base pace should be a pace you can hold for 20-30 min. It should be challenging but
do-able.
Lobby Entrance: Informative - ANSWERAlright, awesome. So, if you don't already
know we are a 5 Zone Heart Rate Based Training. We are going to be focusing on
zones 3, 4, and 5. That is your green zone, your orange zone, and your red zone.
Your goal is not just to give it your all but to get 12 or more minutes in your orange
and red zones to give you that afterburn effect which will keep you burning calories
up to 36 hours after were done with our workout. We have a great work out today.
It's hump day which means it's pump day and we have a strength day. Were going to
push ourselves with higher inclines on the treadmills and heavier weights on the
floor. So let's have half of you start on the rowers and the other half on the treadmills,
bike, or strider. Show me why you came here, congratulate yourself for showing up,
and get in there and get ready to work!
Lobby Entrance: Welcome - ANSWERGood morning everyone and welcome to
OrangeTheory! My name is Rachael and I will be your fitness coach for today!
Before we get started, if anyone has any exercise restrictions or orthopedic issues,
please let me know when we get in the studio so I can give you some exercise
options and modifications to get you through the work out safely and effectively.
Okay! We have Abby joining us for the first time today so please give Abby a round
of applause for showing up to work out with us!
Warm-Up: Rowers - ANSWEROkay rowers, slide forward and turn your monitors on
if you haven't already. The power button is located on the left side of the monitor.
Look down at your footplates and adjust those if you need. We want the strap to be
over the widest part of your foot. Typically, men will have about 2-5 holes showing
and women have about 5-7. Personally, I have all 9 holes showing so everybody is
different the important thing is that the strap is over the widest part of your foot.
When you tighten, make sure to pull both ends of the strap at the same time.
Go ahead and start rowing to get your kinetic chain all warmed up and I'll be right
back
Warm-Up: Treadmills - ANSWEROkay rowers if you know what you're doing go
ahead, if not, I'll be right with you.
Treads, go ahead and press the green start button located by your waist. On your
right, you will see quick touch buttons for speed adjustments. Take your pace to 3-4
miles per hour. You also have plus and minus arrows to adjust your pace by 0.1
miles per hour.
On your left you will see your quick touch buttons for incline adjustment. Bring
yourself to a 1% incline. This is OrangeTheory's flat road. You also have plus and
minus buttons for half percent adjustments.
QUESTIONS AND ANSWERS 2026
Base Pace: Treadmills - ANSWERTreads, it is time to take it to your base pace. Your
base pace should be a pace you can hold for 20-30 min. It should be challenging but
do-able.
Lobby Entrance: Informative - ANSWERAlright, awesome. So, if you don't already
know we are a 5 Zone Heart Rate Based Training. We are going to be focusing on
zones 3, 4, and 5. That is your green zone, your orange zone, and your red zone.
Your goal is not just to give it your all but to get 12 or more minutes in your orange
and red zones to give you that afterburn effect which will keep you burning calories
up to 36 hours after were done with our workout. We have a great work out today.
It's hump day which means it's pump day and we have a strength day. Were going to
push ourselves with higher inclines on the treadmills and heavier weights on the
floor. So let's have half of you start on the rowers and the other half on the treadmills,
bike, or strider. Show me why you came here, congratulate yourself for showing up,
and get in there and get ready to work!
Lobby Entrance: Welcome - ANSWERGood morning everyone and welcome to
OrangeTheory! My name is Rachael and I will be your fitness coach for today!
Before we get started, if anyone has any exercise restrictions or orthopedic issues,
please let me know when we get in the studio so I can give you some exercise
options and modifications to get you through the work out safely and effectively.
Okay! We have Abby joining us for the first time today so please give Abby a round
of applause for showing up to work out with us!
Warm-Up: Rowers - ANSWEROkay rowers, slide forward and turn your monitors on
if you haven't already. The power button is located on the left side of the monitor.
Look down at your footplates and adjust those if you need. We want the strap to be
over the widest part of your foot. Typically, men will have about 2-5 holes showing
and women have about 5-7. Personally, I have all 9 holes showing so everybody is
different the important thing is that the strap is over the widest part of your foot.
When you tighten, make sure to pull both ends of the strap at the same time.
Go ahead and start rowing to get your kinetic chain all warmed up and I'll be right
back
Warm-Up: Treadmills - ANSWEROkay rowers if you know what you're doing go
ahead, if not, I'll be right with you.
Treads, go ahead and press the green start button located by your waist. On your
right, you will see quick touch buttons for speed adjustments. Take your pace to 3-4
miles per hour. You also have plus and minus arrows to adjust your pace by 0.1
miles per hour.
On your left you will see your quick touch buttons for incline adjustment. Bring
yourself to a 1% incline. This is OrangeTheory's flat road. You also have plus and
minus buttons for half percent adjustments.
