Understanding the Significance of Orangetheory Splat Points

In the world of fitness, Orangetheory Fitness has made waves with its unique heart rate-based interval training approach. A key component of this innovative workout regime is what they term ‘Splat Points.’

These points, central to Orangetheory’s philosophy, are designed to measure the intensity of your workout and ensure you’re burning fat and boosting your metabolism most efficiently. Let’s delve into the concept of Orangetheory Splat Points and understand how they can revolutionize your training experience.

Orangetheory Heart Rate Zones

Orangetheory Fitness employs a unique heart rate-based interval training approach. This involves participants wearing heart rate monitors during workouts to track their intensity. The heart rate is divided into five different zones: grey, blue, green, orange, and red. The most notable are the orange and red zones, which are associated with the highest levels of effort.

When a participant’s heart rate enters these zones, they earn what Orangetheory refers to as ‘splat points‘. The goal is to accumulate 12 or more splat points per workout, corresponding to spending at least 12 minutes at 84% or above of your maximum heart rate.

This elevates metabolism and increases energy, leading to what is known as the ‘afterburn’ effect, where the body continues to burn calories at a higher rate even after the workout is over.

Explanation of the five heart rate zones

  1. Grey Zone (50%-60% Maximum Heart Rate): This is the lightest zone, which represents very light activity. This could be a gentle walk or a slow-paced warm-up. It’s a comfortable zone aimed at improving overall health and helping recovery.
  2. Blue Zone (61%-70% Maximum Heart Rate): This zone is slightly more intense but still comfortable. It’s generally used for warm-up exercises and cool down after a tough session. It helps to improve basic endurance and fat burning.
  3. Green Zone (71%-83% Maximum Heart Rate): This is the target zone for most regular exercises like steady running. It improves aerobic fitness, muscle strength, and endurance.
  4. Orange Zone (84%-91% Maximum Heart Rate): This zone signifies high-intensity workouts, like fast running or cycling. Training in this zone will increase your speed and anaerobic endurance. It’s in this zone that ‘Splat Points’ are earned, indicating maximum calorie burn.
  5. Red Zone (92%-100% Maximum Heart Rate): This is the max effort zone, often reached during short bursts of vigorous activity. It’s not recommended to stay in this zone for long as it could lead to strain or injury. However, short durations can improve speed and power.

What Are Splat Points?

Splat Points are a unique element of the Orangetheory Fitness workout regime. Let’s elaborate on this concept:

  1. Measurement of Effort: Splat Points are a measure of the intensity of your workout. They represent the time spent in the ‘Orange’ and ‘Red’ heart rate zones, where you are working at 84-100% of your maximum heart rate.
  2. EPOC Effect: Achieving at least 12 Splat Points in a workout initiates the Excess Post-Exercise Oxygen Consumption (EPOC) effect. This means your body continues to burn calories at an elevated rate for up to 36 hours after your workout, maximizing the overall calorie burn.
  3. Personalized Metrics: The Splat Points you earn directly correlate to your personal effort, not the effort of others or the difficulty of the workout. This makes it a personalized metric that allows you to track your progress and push your personal boundaries.
  4. Motivational Tool: The visual representation of Splat Points on the studio’s screens serves as a motivational tool. As you see your Splat Points increase during your workout, you’re encouraged to push harder and reach your fitness goals.

Importance of Splat Points in Orangetheory

Splat Points are a significant element of the Orangetheory workout. They represent the amount of time one spends in the ‘Orange’ and ‘Red’ heart rate zones, which are characterized by high-intensity exercise. Achieving 12 or more Splat Points in a session signifies that you’ve spent sufficient time in these zones, resulting in an increased metabolic rate post-workout, also known as the afterburn effect.

This encourages continuous calorie burn for up to 36 hours after the workout. Therefore, Splat Points not only aid in tracking your workout intensity but also contribute to achieving faster and more sustainable weight loss and fitness results.

Overview of the three components: treadmill, rower, strength floor

  1. Treadmill: The first component of an Orangetheory Fitness class is typically the treadmill. Here, participants work on improving their cardiovascular endurance. With guidance from expert trainers, they alternate between base, push, and all-out paces, achieving different heart rate zones, and earning ‘splat points’. This strengthens the heart and increases stamina.
  2. Rower: The rowing segment of the class focuses on power and strength. By rowing at different intensities, participants engage their legs, core, and upper body, resulting in a full-body workout. The goal is to burn calories and increase muscle definition while maintaining a high heart rate to earn more ‘splat points’.
  3. Strength Floor: The final segment usually takes place on the strength floor. Here, participants perform a series of weight and resistance exercises, specifically designed to tone muscles and improve overall strength. The exercises vary from class to class, including a mix of bodyweight exercises, free weights, TRX, and more, ensuring a comprehensive strength training experience.

Explanation of pace intervals: Base Pace, Push Pace, All Out-Pace

At Orangetheory Fitness, members aim to reach specific heart-rate zones, represented by “splat points”. The intensity of the workout is modulated through three key pace intervals: Base Pace, Push Pace, and All Out Pace.

  1. Base Pace: This is your steady-state pace which promotes endurance and forms the foundation of your workout. It’s challenging yet sustainable, typically equating to 71-83% of your maximum heart rate. Being in this zone should feel “comfortable” but requires effort.
  2. Push Pace: A level up from the Base Pace, the Push Pace is more intense, and designed to improve your strength and stamina. You should be working at 84-91% of your maximum heart rate, a zone where conversation becomes difficult.
  3. All Out-Pace: This is the maximum effort level where you push beyond your comfort zone for a short period, typically 1-2 minutes. It’s about achieving 84% or higher of your maximum heart rate. This pace is unsustainable for long durations and is designed to boost your metabolism and increase speed.

How Splat Points Are Earned

In Orangetheory Fitness classes, participants earn what are known as “splat points.” These are awarded based on the amount of time spent in the ‘Orange’ and ‘Red’ heart rate zones. This system encourages members to push their physical limits and increase their metabolic rate, both during and after the workout, thereby maximizing their overall fitness results.

  1. Heart Rate Zones: Splat points are earned by spending time in the Orange or Red heart rate zones while performing exercises. The Orange zone corresponds to 84-91% of your maximum heart rate, while the Red zone means you’re working at 92% or higher.
  2. Intensity of Workout: The intensity of your workout also influences the number of Splat points earned. Higher-intensity workouts, such as HIIT, are likely to earn more Splat points due to the increased heart rate.
  3. Duration: The longer the duration spent in the Orange and Red zones, the more Splat points are earned. It’s recommended to aim for at least 12 Splat points (or 12 minutes in the high-intensity zones) per session to achieve optimal post-exercise oxygen consumption (EPOC).
  4. Fitness Level: Individual fitness levels also play a role in Splat point earning. Those new to fitness or returning after a break may earn Splat points more rapidly as their heart rate may elevate quicker during exercises.

Afterburn and EPOC

Splat Points are a unique aspect of the Orangetheory Fitness workout. They represent the minutes spent in the ‘Orange’ and ‘Red’ heart rate zones, where your heart rate is 84% or higher of your maximum heart rate. The name ‘Splat’ is derived from the sound of a fat cell exploding, illustrating the high-intensity nature of these exercise periods.

The goal in each Orangetheory workout is to earn at least 12 Splat Points to achieve what is known as the ‘afterburn’ effect, where your body continues to burn calories at a higher rate post-workout.

Role of Splat Points in initiating Afterburn

Splat Points refer to the time spent in the Orange and Red heart rate zones during an Orangetheory workout. These zones represent a high-intensity effort that is challenging for the body.

By spending 12 or more minutes in these zones (earning 12 or more Splat Points), you push your body to produce an oxygen deficit which it will attempt to recover post-workout. This initiates the Afterburn effect.

Related Article: Mastering the Orangetheory Everest Workout: Your Ultimate Guide to Fitness

Duration of the Afterburn effect and its benefits

The Afterburn effect, or Excess Post-Exercise Oxygen Consumption (EPOC), can last for up to 36 hours after the workout. During this period, your body continues to burn calories at a higher rate to restore it to its resting state.

This extended calorie burn aids in weight loss and can contribute to improved endurance and overall fitness. Moreover, the Afterburn effect can also stimulate your metabolism, helping you to maintain a healthy weight in the long run.

Are Splat Points Good?

  1. Burning Calories: Splat points indicate the time you’ve spent in the Orange and Red zones during an Orangetheory workout. These zones represent 84-100% of your max heart rate, which results in a higher calorie burn both during and after the workout.
  2. Afterburn Effect: The primary goal of earning Splat points is to experience the EPOC (Excess Post-exercise Oxygen Consumption) effect, also known as ‘afterburn’. This means your body continues to burn calories at a higher rate for up to 36 hours post-workout.
  3. Personal Progress Tracking: Splat points serve as a quantifiable metric that allows you to monitor your progress over time. They can be an excellent tool for setting and achieving fitness goals.
  4. Motivation Booster: The thrill of earning Splat points can act as a fantastic motivation booster, encouraging you to push harder during your workouts.
  5. Adaptable to Fitness Levels: Whether you’re a beginner or an advanced athlete, the concept of Splat points is adaptable to all fitness levels because it’s based on individual heart rate zones.

How Many Splat Points Are Recommended in Orangetheory

At Orangetheory Fitness, achieving 12 or more Splat Points during a workout session is often recommended. Here’s the breakdown:

  1. Aim for 12 Splat Points: This is considered the minimum to guarantee that you reap the benefits of Excess Post-exercise Oxygen Consumption (EPOC). Aim to spend at least 12 minutes in the orange and red heart rate zones combined to achieve this.
  2. Don’t Overdo It: While 12 points are the minimum, spending too much time in these high-intensity zones could lead to over-training. Orangetheory suggests a maximum of about 20-25 Splat Points per session.
  3. Remember, Everyone is Different: Your fitness level, age, and health will dictate how many Splat Points you can safely achieve. Always listen to your body and consult with a fitness professional for personalized advice.
  4. Gradual Increase: If you are new, you might find it challenging to reach 12 Splat Points initially. Don’t be discouraged. Gradually increase your intensity over time, and you’ll see your Splat Points rise.
  5. Consistency is Key: Regular attendance at Orangetheory sessions will help increase your endurance, strength, and power, which can help you earn more Splat Points over time.

Remember, these points are just guidelines. The most important thing is to enjoy your workout and feel comfortable while doing it.

Tips for Increasing Splat Points

  1. Increase Intensity: Gradually increase the intensity of your workouts. The higher the intensity, the more splat points you’re likely to earn.
  2. Duration: Extend the duration of your workout. Spending more time in the fat-burning zone can lead to more splat points.
  3. Incorporate Interval Training: Switch between high and low intensity during your workout to increase your heart rate variability, which can help you earn more splat points.
  4. Hydration and Nutrition: Ensure proper hydration and nutrition before and after workouts. This can improve your performance and stamina during exercises, increasing the chances of earning more splat points.
  5. Rest: Don’t underestimate the power of good rest. Adequate sleep and recovery days are crucial to maintaining high performance levels and earning more splat points.

Splat Points vs. Calories Burned

In Orangetheory workouts, the term ‘Splat Points’ refers to the minutes spent in the orange and red zones of heart rate. Achieving 12 or more Splat Points per session is the goal, as it signifies that you’ve experienced a substantial level of exertion, promoting extra calorie burn for up to 36 hours post-workout – a phenomenon known as ‘afterburn’.

On the other hand, ‘Calories Burned’ is a straightforward metric that tallies the total number of calories you’ve expended during your workout. The number of calories burned is directly influenced by your weight, age, gender, and the intensity of your workout.

While both Splat Points and Calories Burned are important, they serve different purposes. Splat Points is a unique measure of workout intensity based on your heart rate, while ‘Calories Burned’ is a universal measure of energy expenditure. Both provide valuable insights but in different aspects of your fitness journey.


In Conclusion, Orangetheory Splat Points are a unique and motivating way to measure your workout intensity. They represent the minutes you spend in the ‘Orange’ and ‘Red’ heart rate zones, where you’re challenging your body and boosting your metabolism. Striving for at least 12 Splat Points in each workout can help increase your endurance, speed, and power, and promote weight loss and muscle toning.

Remember, though, each body reacts differently to exercise, so listen to yours and aim for steady progress over time. After all, the ultimate goal is not just to earn Splat Points, but to embrace an active lifestyle that brings lifelong benefits. Orangetheory Splat Points, in this sense, aren’t just numbers – they’re stepping stones on your journey to healthier living. 

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Hello, I'm Ankit, an engineering student and a blogger. I love to write about various topics that interest me and help others to learn new things I have a passion for blogging and sharing my knowledge and experiences with my readers

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