About the EPOC Workout Plan

By Alan Luchnick, CPT-NASM

OrangeTheory Fitness

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About the EPOC Workout Plan

In a healthy workout, there are five “heart rate zones that you should be aware of. These are measured in percentages of your maximum heart rate capacity.

In a good workout, you will hit the higher heart rate zones for approximately a third of the workout. This kind of varied workout produces Excess Post-Exercise Oxygen Consumption (EPOC), which is the workout “after-burn” effect.

EPOC is an increased intake of oxygen, designed to erase the oxygen debt that is created in the body during a strenuous exercise.

In order to produce the EPOC effect, you should use a heart rate monitor and POD, so you can monitor your five heart rate zone intervals.

During a 60-minute workout, you should perform multiple intervals designed to produce 12-20 minutes of training at 84% or higher of your maximum heart rate, which translates to heart rate zones 4 and 5.

This kind of intensity means that an EPOC-focused workout correctly designed can produce a 200-400 calorie increase to your metabolism 24-36 hours after your workout. Example Burn 600-1000 calories during the workout and burn 200-400 more during the following day.

The results of an EPOC-focused work out produce increased muscle endurance, power, stamina and tremendous weight loss, if desired.

With good music, a talented group trainer and a high-energy studio, you have the recipe for a workout that produces big and lasting results.

If weight loss is your goal, you can expect to see an estimated loss of 3-5 pounds per week by performing 3-5 sessions per week and with proper nutritional planning.

If performance is your goal, you can expect to see an increase in power, speed and strength after your first two weeks of 2-4 sessions per week.