What’s the Difference Between 2G Vs. 3G Orangetheory?

"As an Amazon Associate, I earn from qualifying purchases. This post contains affiliate links"

I recently joined orange theory and didn’t know much about their classes; I asked my friend about what these classes are.

He replied; OrangeTheory Fitness has introduced its workout classes as “2G and 3G”.

These classes are designed to help participants achieve their fitness goals by focusing on heart rate interval training.

When I did further research, I got to know that;

In Orangetheory 2G courses, there are two groups using three stations, providing a somewhat more intimate workout. The 3G section can seat three large groups at once, each of which can use three workstations.

Both choices include access to the same apparatus and exercise program at the same difficulty level.

Orangetheory offers both 2G and 3G classes, so let’s check them out.

Orangetheory 2G Vs 3G

Two of Orange theory’s most regular and well-attended courses are their 2G and 3G alternatives. Comparing the two options can help you pick the best one.

An OrangeTheory class will consist of three distinct exercise kinds and sections: the water rower, running on the Treadmill, and strength exercises. There is also a bike option if you prefer to run.

Whether you signed up for a 2G or 3G class will determine the activities you participate in during your one-hour class.

2G Class

A class designated as a 2G is one in which you will perform only two (2) of the three categories of exercises. For instance, going for runs on a treadmill and working on your strength.

3G Class

A 3G class, on the other hand, is a class in which you will do all three (3) types of exercises, namely rowing, strength training, and running on the Treadmill.

I prefer 2G courses because I’m not a huge fan of rowing, and those programs consist mostly of running on treadmills and lifting weights, with only a little bit of time spent on rowing machines to get warmed up.

“Top 10 Best Shoes for Orangetheory: Expert Recommendations and User Reviews”

Although Orange Theory provides a variety of additional class formats, the 2G and 3G formats are the most common ones.

Comparison of The 2G And 3G Class Sizes

Standard Studio Size Larger Studio Size (Can Vary) 2G Example

(Same for Standard or Larger Studio)

3G Example

(Same for Standard or Larger Studio)

Rower 12 Stations 14 or 15


Members often divide their time in half between the rowing machine and the Floor. One-third of the time is spent on the Rower by one of the three groups.
Floor 12 Stations 14 or 15


Members often divide their time in half between the rowing machine and the Floor. One-third of the time is spent on the Floor by one of the three groups.
Treadmill 12 Stations 14 or 15


One of the two groups uses the Treadmill

constantly; most participants in each group spend about half their time on the machine.

One-third of the time is spent on the Treadmill by one of the three groups.

Similarities Between 2G And 3G Orangetheory

Similarities Between 2G And 3G Orangetheory

Some similarities between 2G and 3G classes are shown below.


On the Floor of the strength room, you will often see individuals performing the same exercises, if not all of them, regardless of whether they are participating in the 2G or 3G class.


Once they have completed the necessary training, Orangetheory coaches are qualified to instruct both the 2G and 3G classes.

However, to teach Orangetheory 3G programs, coaches must complete a minimum of 2G classes.

A few production companies will likely make an exception.

Workout Sessions or Formats

Classes taught under the Orange Theory Fitness Method may focus on endurance training, strength training, power training, or any combination of these (E.S.P.).

These days, however, most 3G classes combine elements of all three. This means that 3G lessons are a form of E.S.P. training.

Versions of 45 Minutes

Both the 2G vs 3G can be taught in a 45-minute class version, shorter than the typical 60-minute class version, but it teaches essentially the same material as its corresponding 60-minute class version.

Nevertheless, to cram everything into a session that is only 45 minutes long, some of the exercises will need to be eliminated.

Points For Splats

Within a 60-minute session, you should spend at least 12 minutes in Zones 4 and 5, often known as the Orange and Red zones.

The purpose of a 2G or 3G lesson is the same regardless of the heart rate zone used.

Differences Between 2G Vs 3G Orangetheory

The following are some differences between 2G and 3G Orangetheory classes, despite their similarities.

Stations & Class Size

Intentionally created to maximize learning, 3G classrooms may accommodate up to third more students than traditional 2G settings.

More people can fit in the studio when all three stations are used for a 3G.

In contrast, the 2G will be limited to only about two-thirds of the studio’s maximum capacity.

For Example, the conventional O.T.F. studio comprises 12 treadmills, rowers, and floor stations each:

A total of 36 stations (12 treadmills, 12 rowing machines, 12-floor mats)

There will be a total of 24 students in a 2G class. However, only two groups will be in use.


Furthermore, your studio’s 2G and 3G classes are taught by the same instructors due to their similarities.

However, some trainers may only be 2G-certified for a limited time before they gain the necessary experience and/or training to lead a 3G session.

Which Version of Orangetheory Is More Challenging, 2G or 3G?

Therefore, Orangetheory 2G and 3G are equivalent; nevertheless, is one more challenging than the other?

Both the 2G and 3G levels are equally challenging. There is no visible gap between the two.

Your fitness level will be taken into consideration while designing individualized classes. You should be prepared to put out significant effort regardless of your format.

No matter what class you’re in, the goals we have for your heart rate won’t change. Your entire workout is planned to be challenging, even if the intensity and time split between stations varies from 2G to 3G.

What is The Main Difference Between 2G And 3G Orangetheory?

The class size represents the most significant distinction between Orangetheory 2G and 3G levels. There may be room for 24 users in Orangetheory 2G, but 36 are possible on 3G.

Overall, this affects how much time is spent at each stop along the way. For Example, in Orangetheory 2G, you might spend half your workout time on the Treadmill and the other half on the Rower or the strength training floor.

The 2G system will allow for a 12-by-12 divide, allowing members to move freely between bases. Due to the three groups of 12 members in 3G, there are never any empty stations.

Therefore, if you signed up for a 3G class, you should anticipate spending some time at each of the three stations. About a third of the students will visit each station. Because of this, you will spend less time in total at each stop.

Which One Is Easier To Use For a Beginner?

Orangetheory 2G will be the greatest option for beginners because the balance of the stations is less intense than in previous versions of the workout.

We need to do less rowing to achieve the same effect.

During a 2G session, you should spend around half of your time on the Treadmill and the other half on the strength training floor. One of the two parts of the lesson will include a rowing component.

There is some rowing, but the emphasis isn’t as strong as it could be (especially because some coaches may emphasize it more than others).

Since the three stations are shared equally among the three groups in a 3G classroom, rowing automatically constitutes one-third of the session.

To ease into this, beginners may start with Orangetheory 2G.

Which Burns More Calories: 2G or 3G?

Hey folks! If you’ve been following my journey with Orangetheory, you know how much I dig the whole experience. But let’s get real: what’s the deal with calories? Specifically, do you burn more in a 2G or a 3G class? Good question, right?

When I first joined Orangetheory, the whole 2G vs 3G thing had me scratching my head. But, as we know, both classes aim to get your heart rate up there, in that ‘orange zone,’ to help you get fitter, faster, and leaner.

Quick Recap

If you need a little refresher or you’re new to Orangetheory, here’s what you need to know:

  • 2G classes: Limited to two out of the three types of activities (treadmill, rower, floor exercises). Good for those who, like me, aren’t super keen on rowing.
  • 3G classes: All three stations are part of the game. So yes, expect to row.

I’ve detailed more about what goes on in 2G and 3G classes in Orangetheory above, including what the class sizes usually are, and how coaches differ in these formats. But the burning question remains: Which one torches more calories?

The Caloric Math

Now, I’m no mathematician, but I’ve done some number-crunching, both literally and figuratively.

  • In 2G classes: You might spend about half of your time on the treadmill and the rest on either the rower or the floor. Less juggling between stations might mean you can focus more on intensity, potentially burning more calories.
  • In 3G classes: You’re going to be rotating between all three stations. That means less time on each, but more variety. Some say variety is the spice of life, but in this case, does it add up to a higher calorie count?

Factors to Consider

Let’s not forget that several variables affect how many calories you’ll burn:

  1. Your own physiology: Some people burn calories more easily than others.
  2. Effort: If you’re giving it your all, you’ll naturally burn more calories.
  3. Coaches: Although Orangetheory coaches are trained for both 2G and 3G, their style and pace can affect your workout intensity.

So, back to our original question: Which burns more calories, 2G or 3G? It’s a bit like asking if a doughnut is better than a muffin. It’s not that simple, and it can vary from person to person. But generally, if you’re putting in the effort, both classes have the potential to be equally effective in the calorie-burning department.

The bottom line is, whether it’s 2G or 3G, it’s all about what you put into it. Either way, you’re still far better off than sitting on your couch!


It doesn’t matter which Orangetheory class you take, 2G or 3G; they both can lay a strong groundwork for your long-term fitness objectives. In most cases, switching between the two won’t significantly affect your training as a whole.

When it comes down to it, the schedule and the courses offered at the time you want to take them will determine the class you attend.

Related Articles:-

Tonny is an active cyclist with 7+ years of experience in coaching. With over 500 trained students, he is currently promoting safe cycling around the globe.

Leave a Comment