12-minute Run

planner
calculates how far you can go in a 12-minute run for distance (RFD) benchmark in OTF based on one of the predefined strategies below.

Unlike a normal pacing guide based on a constant speed, this planner gives you the flexibility to have a mix of
push
,
base
&
all-out
during the run.

When is the next
?
It has not been announced yet.
The last one was on
11/17/2021
, and it is expected to come again at around
4/10/2022
, based on an average of
146 days
between each 12-minute Run 🏃. (You can find all the data in
.)

Last updated on
11/18/2021
Added 11/17/2021 benchmark data from r/orangetheory’s anonymous result survey.

How To Use?
Find a strategy below that fits your style.
Pick your starting pace.
(Optional) Pick how much you want to bump up every 30s/1 minute, or anything else your strategy of choice required.
Look at
Estimated distance*
to see how far you hit by the end of the benchmark.
Check this
to include a
1
% adjustment to account for tread’s ramp up, machine calibration issue or human error.
(Not sure what it is? Leave it checked ✅, and you can find more context
.)
Figured out a goal? Check out the 💡
Bonus
section to see how your target compares with others.

Strategies
Steady, then All-Out
Run with a steady pace, then go
all-out
at the final minute(s).

Flow
Start at a steady pace at
7.5
mph 👈 This is your tread speed!
In the last
1.5 minutes
, go
all-out
at
7.5
mph

Estimated
distance*
:
1.485mi


Time-based Increment (Speeding up)
Start with an
aggressive base
pace, bump up the pace every 30 seconds/minute, then go
all-out
in the final minute(s).

Flow
Start at
7.5
mph
Bump up the pace by
0.1
mph every
1 minute
Cap my max pace at
7.5
mph
At the
1 minute
, go
all-out
at
7.5
mph

🍊 #livelifeallout

Estimated
distance*
:
1.485
mi


Push, Base, Repeat then All-Out
Start with
push
, then back to
base
for an active recovery. Repeat until the last minute, where you’ll go
all out
.

Flow
Start with
push
at
7.5
mph for
2 minutes
Back to
base
at
7.5
mph for
1 minute
Repeat
Go
all-out
at
7.5
mph in the last
1 minute

Estimated
distance*
:
1.485
mi


Push, Base, Progressive Push then All-Out
Start with
push
, back to
base
for an active recovery, then bump up the pace every minute. Go
all out
at the end.

Flow
Start with
push
at
7.5
mph for
1 minute
Back to
base
at
7.5
mph for
1 minute
as active recovery
Start a
progressive push
from
7.5
mph
Bump up the pace by
0.1
mph every
1.5 minutes
Cap my max pace at
7.5
mph
Go
all-out
at
7.5
mph in the last
1.5 minutes

Estimated
distance*
:
1.485mi


4-4-3-1 Split
Split the benchmark into 4 parts: Start with an
aggressive base
for
4 minutes
, then your
push
for
4 minutes
, an
aggressive
push
for
3 minutes
and finally go
all out
at the
last minute
.

Flow
Start with an
aggressive base
at
7.5
mph for
4 minutes
Back to a
push
at
7.5
mph for
4 minutes
Bump to an
aggressive push
from
7.5
mph for
3 minutes
Go
all-out
at
7.5
mph in the last
1 minute

Estimated
distance*
:
1.485mi


Time-based Decrement (Slowing Down)
Start with an
aggressive push
pace,
drop
the pace by 0.1 mph every 30 seconds or so, then go
all-out
in the final minute(s).

Flow
Start with an
aggressive push
7.5
mph
Every
2 minutes
, drop the pace by
0.1
mph
Min Pace: Don’t go slower than
7.5
mph
At the last
2 minutes
, go
all-out
at
7.5
mph

🍊 Own today
Estimated
distance*
:
1.485
mi


Push Mile
Start with a
conservative push
for 5.5 minutes, then bump it up to your
push
pace for the next 6 minutes. Go
all-out
at the last 30 seconds if you have anything left in the tank!

Flow
Start with an
aggressive push
7.5
mph for
5.5 minutes
Bump up to
push
7.5
mph for
6 minutes
At the last
30 seconds
, go
all-out
at
7.5
mph
Estimated
distance*
:
1.485mi


Can you beat your peers? 🥇
Adjust the
Filters
below to see how your goal / PR compares against your peers*.

How do you define peers*?
Age: Within
4
years
If your age is
35
, then your peers will be between
31
to
39
.
Height: Within
3
inches
If your height is 5’7, then your peers will be between 5’4 to 5’10.
Weight: Within
10
lbs

💡 Please note that there are quite a few data points missing critical demographics data.

When applying filters, those data points will be dropped to ensure you’re only comparing against your true peers. 🙏

Useful Links
🤩
: Motivational quotes from OTF — ‘cuz we all need that extra push from time to time
Wiki on benchmark
Getting ready for a running race outside of the studio? Check out this
!

Feedback? Found a bug?
Leave a comment on
, or ping me on
.
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