OTF Class Types Explained: 2G vs 3G vs Lift 45

Orangetheory offers several class formats, and understanding the differences helps you choose the right one for your schedule and fitness goals. Here's what each format means.

2G — Two Group

The 2G is the standard Orangetheory class. The class splits into two groups:

• Group 1: Starts on treadmills
• Group 2: Starts on the floor (rower + weight floor)

Halfway through the class, the groups switch. A typical 2G class has 23–28 minutes of treadmill work and 23–28 minutes of floor/rower work.

Best for: People who want maximum tread time and longer floor blocks. The 2G gives you the most time on each station.

3G — Three Group

The 3G format splits the class into three groups, with each group starting on a different station:

• Group 1: Treadmill
• Group 2: Rower
• Group 3: Weight floor

Groups rotate through all three stations. Each block is typically 14–19 minutes. The 3G format means less time per station but a dedicated rowing block that the 2G often combines with the floor.

Best for: People who want more rowing practice or who prefer shorter, more varied blocks. The 3G is also used when a class is at higher capacity since it accommodates more members.

2G vs 3G: Key Differences

• Tread time: 2G gives you more tread time (~23 min vs ~14 min in 3G)
• Rowing: 3G has a dedicated rowing block; 2G often has rowing mixed into the floor block
• Floor time: 2G has longer floor blocks for more strength work
• Intensity: Both are challenging. The 3G can feel more intense because of constant station changes with less recovery time
• Calorie burn: Roughly similar, though individuals may burn slightly more in one format depending on their strengths

Lift 45

Lift 45 is a 45-minute strength-focused class. There's no treadmill — the entire class is floor work with dumbbells, TRX, and bodyweight exercises. Some Lift 45 classes include short rowing blocks.

Exercises are performed with heavier weights, lower reps, and longer rest periods than a standard OTF class. Think traditional strength training with coaching and structure.

Best for: Members who want to build more muscle and strength. OTF's standard classes are cardio-heavy, so Lift 45 fills the gap for members who want more dedicated lifting.

Lift 45 classes are typically included in your membership at no extra cost, but not every time slot offers them. Check your studio's schedule.

Tread 50

A 50-minute class focused almost entirely on the treadmill. Minimal floor work, minimal rowing — mostly running (or power walking) with the coach calling out speed and incline changes.

Best for: Runners or anyone training for a road race. Also great for members who prefer cardio over strength work.

Tornado

A Tornado class has very short blocks (1–3 minutes) with frequent station rotations. You might cycle through the treadmill, rower, and floor 4–6 times in a class. It's high-energy and moves fast.

Best for: People who like variety and fast-paced workouts. Tornado classes are typically offered on specific days and are popular with regulars.

Choosing the Right Class

• For weight loss: Any format works. Pick whichever you'll attend consistently. The 2G and 3G burn comparable calories.
• For running improvement: Prioritize 2G classes (more tread time) and add Tread 50 when available.
• For muscle building: Add Lift 45 classes alongside your regular 2G/3G schedule.
• For general fitness: Mix it up. Take a variety of formats to train all aspects of fitness.

Finding Class Types at Your Studio

Class types vary by studio and day. Use the studio finder to look up your nearest location and see what class types they offer. Most studio pages include the class schedule with format labels.