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.
It has not been announced yet.
The last one was on
7/13/2023, and it is expected to come again at around
11/27/2023, based on an average of
137 days between each 12-minute Run 🏃. (You can find all the data in .)
How To Use?
Find a strategy below that fits your style. (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 % adjustment to account for tread’s ramp up time, machine calibration issue or human error. (Not sure what it is? Leave it checked ✅, and you can find more context .) Click Copy & Save or Tweet to save/share your strategy & goal. Check out the Can You Beat Your Peers? 🥇 section below to see how your target compares with others.
Go with the One Pace (aka Set-And-Forget) strategy
💡 By default, the planner includes a 1% penalty to the distance to account for tread’s ramp-up time, etc. See How To Use? above to turn off/adjust the penalty as desire.
One Pace (aka Set-And-Forget)
Run at around your push pace to start, then go all-out at the final minute(s).
Start at around your push pace at mph In the last , go all-out at mph
Progressive Push (Time-based Increment)
Start with an aggressive base pace, bump up the pace every 30 seconds/minute, then go all-out in the final minute(s).
Bump up the pace by mph every At the , go all-out at mph
Push, Base on Repeat
Start with push, then back to base for an active recovery. Repeat until the last minute, where you’ll go all out.
Start with push at mph for Back to base at mph for Go all-out at mph in the last
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.
Start with push at mph for Back to base at mph for as active recovery Start a progressive push from mph Bump up the pace by mph every Go all-out at mph in the last
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.
Start with an aggressive base at mph for Transition to a push at mph for Bump to an aggressive push from mph for Go all-out at mph in the last
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).
Start with an aggressive push mph Every , drop the pace by mph Don’t go slower than mph 🐢 At the last , go all-out at mph
Your Power Is In Your Push ™️
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!
Start with an aggressive push mph for Bump up to push mph for At the last , go all-out at mph
Can you beat your peers? 🥇
Adjust the Filters below to see how your goal / PR compares against your peers*.
New to OTF (Joined OTF < 6 months ago)?
How do you define peers*?
If your age is , then your peers will be between to . If your height is 5’7, then your peers will be between 5’4 to 5’10.
💡 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. 🙏
💡 : Generate motivational quotes from OTF Ever wonder why the run is 12 minutes? It’s related to Cooper Test to measure VO2 max - See and for details. 💡 : Exports your in-studio workout data as CSV.
Feedback? Found a bug?
Leave a comment on , or @otfplanner on Instagram or Twitter.
Added data from r/orangetheory’s 7/13 benchmark survey.