1. You’ll Be Greeted Like Family When you arrive at the gym, the front desk staff will check you in and introduce you to your coach. They know it’s your first class, and they’ll take extra time to explain everything and answer your questions. You’ll get a quick tour of the studio, meet other friendly faces, and get set up with a heart rate monitor.

2. It’s Not a Competition—It’s Personal The Orangetheory workout is heart rate–based interval training. Everyone in class is doing the same workout, but at their own pace. Whether you walk, jog, run, row, or lift weights, the goal is to challenge yourself, not to keep up with others. Your performance is tracked in real time, and your coach will help you stay in the right zones.

3. You’ll Move Through Stations Each class includes three components:

• Treadmill block (or bike/strider if you don’t want to run)
• Rowing block
• Strength floor block (using dumbbells, TRX, benches, or bodyweight)

You’ll rotate between these stations depending on the workout of the day. Your coach will demo everything first so you’re never left guessing.

4. You Can Modify Anything If you’re nervous about the intensity, don’t be. Orangetheory is built for all fitness levels. Can’t run? Power walk. Struggling with a floor movement? Your coach will offer a modified version. It’s a gym that meets you where you are—and helps you grow from there. Everyone while supportive is too busy in their workout to be judgy. Modify as you need.

5. You’ll Be Done Before You Know It Class lasts 60 minutes, and thanks to the high-energy vibe and changing intervals, it flies by. Before you know it, you’re stretching and high-fiving your new gym family.

6. You’ll Leave Sweaty—and Empowered Yes, you’ll sweat. Yes, your heart will race. But you’ll also feel incredibly proud. That nervousness will be replaced by confidence—and probably a little soreness the next day (the good kind!).

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Final Thoughts

You only have one first class—and you’re going to crush it. Come hydrated, wear workout clothes and gym shoes, and give yourself permission to learn as you go. Orangetheory isn’t just another gym—it’s a supportive, coach-led community that wants to see you succeed.

Just show up. We’ll take care of the rest.

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