Catch Me If You Can

planner estimates how long you’ll survive in the Catch Me If You Can (CMIYC) workout @ OTF, based on a set of predefined strategies.

Unlike the pace chart, this planner gives you the flexibility to have a mix of push, base & all-out during the run!

When is the next ?
It is 12 days away on Thursday, 6/9/2022. 🔥
Scroll down & find a strategy below that fits your style!

Last updated on
2/22/2022
Added data from r/orangetheory’s 2/21/2022 benchmark survey.


How To Use
Find a strategy below that fits your style
Set your pace & any other additional info your strategy requires
Look at Projection* to see how long you’ll survive in CMIYC.
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
.)

First time doing this benchmark?
Learn more about the benchmark at
You may want to go with Set And Forget strategy, and start with your base pace. Bump it up only if you feel comfortable.

Strategies
📝 What class are you taking?
2G
✅ 3G
🏃‍♂️ Runner or walker?
✅ Runner 🏃
Power Walker 🚶
💡 Your
3G
CMIYC tread block will be
14
minutes long
.


Set-and-forget
Set a pace from the start, and run till you’re eliminated / end of the block. The pace should be something between your base & push.

Flow
Run at
7.5
mph 👈 This is your tread speed!

💡 You need a minimum of
7.5
mph to not get eliminated in a
3G
class.

Projection:
You will be eliminated at 12 mins with 1.48 miles.


Progressive Push by Distance
Start with base, and bump up the pace every 0.1+ mile until you are eliminated or time is called.

Flow
Start with base at
7.5
mph
Every
0.1
mile, bump up the pace by
0.1
mph
Cap my max speed at
12
mph

Projection:
You will not be eliminated, and are expected to finish at 1.94 miles.

🚨 🚨 🚨 Projection of this strategy is slightly off, due to the difference between distance-based calculation vs time-based calculation.

If you were to use this strategy, please keep this in mind and push yourself slightly harder to account for the delta. 🙏


Progressive Push by Time
Start with base, and bump up the pace every 1+ minute(s) until you are eliminated or time is called.

Flow
Start with base at
7.5
mph
Every
1 minute
, bump up the pace by
0.1
mph
Cap my max speed at
12
mph

Projection:
You will not be eliminated, and are expected to finish at 1.88 miles.


Push, Base on Repeat
Start with push every 1+ minute(s), back to base for 1+ minute(s), then back to push and repeat the sequence until you are eliminated or time is called.

Flow
Start with push at
7.5
mph for
1 minute
Back to base at
7.5
mph for
1 minute
Repeat till you’re eliminated or time is called.

Projection:
You will be eliminated at 12 mins with 1.48 miles.


Bump At Elimination
Start with an aggressive base, and bump up the speed by 0.1+ mph every time when the coach announces a round of elimination 🔪, or till you’re eliminated.

Flow
Start with an aggressive base at
7.5
Bump up the pace by
0.1
mph every time when elimination happens 🪦
Cap my max speed at
12
mph

💡 For a 3G class, elimination happens at 2, 4, 6, 8, 9, 10, 11, 12-th minute mark. If you survive, you'll do a run-for-distanace in the last 2 minutes.

Projection:
You will not be eliminated, and are expected to finish at 1.8 miles.


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

Filters
Reset filters
Class Format:
2G
✅ 3G
Runner vs Walker:
✅ Runner 🏃
Walker 🚶
Gender:
✅ Female
Male
Nonbinary
Age:
00
Height:
ft
in
Weight:
lbs
New to OTF (Joined OTF < 6 months ago)?
Benchmark Date:
Blank

Analysis
# data points
965
Average:
1.496
mi
Bottom 25%:
1.11
mi
Median:
1.57
mi
Top 25%:
1.81
mi
Top 10%:
1.96
mi
Top 5%:
2.059
mi
Top 1%:
2.694
mi

How do you define peers*?
Age: Within
3
years
If your age is
35
, then your peers will be between
32
to
38
.
Height: Within
2
inches
If your height is 5’7, then your peers will be between 5’5 to 5’9.
Weight: Within
7.5
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?
Let me know on this , or message me on .


Want to print your doc?
This is not the way.
Try clicking the ⋯ next to your doc name or using a keyboard shortcut (
CtrlP
) instead.