A tread-block signature workout. During the workout, the coach will periodically announce a minimum distance that you must reach on the treadmill. If you're not at that distance or higher, you are done on the treads and get to do activities on (or around) the rower. For a more detailed breakdown, check out

this post⁠

⁠

How To Use

Under Strategies, 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

⁠

% 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

here⁠

First time doing this benchmark?

Learn more about the benchmark at

r/orangetheory's Wiki⁠

⁠

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

💡 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.

📝 What class are you taking?

✅ 2G

⁠

🏃‍♂️ Runner or walker?

✅ Runner 🏃

⁠

Power Walker 🚶

⁠

💡 Your

2G

⁠

CMIYC tread block will be

22

⁠

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
8.5
⁠
mph to not get eliminated in a
2G
⁠
class.

Projection:

You will be eliminated at 18 mins with 2.22 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

⁠

mph

Projection:

You will not be eliminated, and are expected to finish at 3.25 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

⁠

mph

Projection:

You will be eliminated at 20 mins with 2.78 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 18 mins with 2.22 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

⁠

mph

⁠
💡 For a 2G class, elimination happens at 2, 4, 6, 8, 10, 12, 14, 16, 17, 18, 19, 20-th minute mark. If you survive, you'll do a run-for-distanace in the last 2 minutes.
⁠
⁠

Projection:

You will be eliminated at 19 mins with 2.48 miles.

⁠

Analysis: 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

3

⁠

years

If your age is

35

⁠

, then your peers will be between

32

⁠

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

💡

OTF Quotes⁠

: Generate motivational quotes from OTF

Want a more granular way to plan your CMIYC? Checkout

this spreadsheet⁠

⁠

r/orangetheory⁠

Wiki on benchmark

Feedback? Found a bug?

Let me know on this

Reddit thread⁠

, or @otfplanner on Instagram or Twitter.

Last updated on

8/25/2024

⁠

Added data from r/orangetheory’s 8/22 survey, with support for striders & bikers.

⁠

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