At the heart of Orangetheory’s popularity is a science-backed training system known as heart-rate-based interval training. The approach alternates between challenging bursts of effort and recovery periods, designed to elevate your heart rate into specific “zones.”

The goal? Spend at least 12 minutes in the “Orange Zone” (Zone 4)—that’s 84–91% of your maximum heart rate. This zone triggers Excess Post-exercise Oxygen Consumption (EPOC), also known as the “afterburn” effect. Your body continues to burn calories at an elevated rate for up to 36 hours after your workout!

Each class uses a combination of treadmills, water rowers, and floor exercises, guided by a coach and tracked through a wearable heart rate monitor. You’ll see your performance in real time on a screen—showing calories burned, heart rate zones, and “splat points,” a fun way to track your time in the Orange Zone.

This high-efficiency, results-driven format has been shown to improve cardiovascular health, build lean muscle, and increase metabolic rate—all in just one hour. For anyone serious about improving fitness, this is more than just another gym—it’s a smart, measurable path to better health.

Located off Middlesettlement Dr between Alcoa and Maryville, TN at 1012 Alcoa Market St, Maryville, TN 37801 865-686-5595

https://www.orangetheory.com/en-us/locations/tennessee/maryville/1012-alcoa-mkt-st?fbclid=fbclid