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Catch Me If You Can OTF: Push Your Limits & Celebrate Your Progress

- Written By

Sana Farhan, MS Healthcare

Updated on

This article is based on scientific evidence, written by experts and fact checked by experts. Our team of experts strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. Read more about our process.

catch me if you can otf
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Catch Me If You Can refers to a treadmill practice where you compete with yourself. It requires twenty minutes in 2G and twelve minutes in 3G, isolated into two-minute spans, which increases the meeting advances. simply put into understandable words, Catch me if you can OTF is a walking and fitness challenge.

You can likewise take it at the treadmill options accessible at OTF: the strider and the indoor wellness bicycle.

“Catch Me If You Can OTF” depicts you with time as the opponent, determined to finish as many “designated spots” as conceivable before being gotten. Like clockwork, your mentor will report the Time and Distance. If you are not at or past this Distance when called out, you have been gotten by the end goal. This run will expect you to find a steady speed. Finishing before time runs out over the long haul will be more challenging.

In 2G- 20 min on treadmill

Run Distance: 2.8 mile

Power walk distance: 1.4 mile

In 3G- 12 min on treadmill

Run Distance: 1.5 mile

Power walk distance: 0.75 mile

The thrilling challenge, “Catch Me If You Can,” from Orange theory, is about having Fun and getting in shape. You may do so at your Speed, whether walking, jogging, or running. It’s more important to relish the workout and be a member of the fitness community than it is to succeed. Let’s examine what makes this event unique and the reasons you might want to participate.

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Catch Me If You Can OTF Summary Table for joggers/runners and Power Walker.

Clock time (min)  Checkpoint needed to continue. (Joggers/runnersCheckpoint needed to continue. (Power walker) 
Checkpoint #1 (2:00)0.15-mile Push0.08-mile Incline 5% or Greater
Checkpoint #2 (4:00)  0.3-mile Push0.15-mile Incline 5% or Greater
Checkpoint #3 (6:00)0.5-mile Push0.25-mile Incline 5% or Greater
Checkpoint #4 (8:00)0.7-mile Push0.35-mile Incline 5% or Greater
Checkpoint #5 (10:00)1-mile Push0.5-mile Incline 5% or Greater
Checkpoint #6 (12:00)1.3-mile Push0.65-mile Incline 5% or Greater
Checkpoint #7 (14:00)1.6-mile Push0.8-mile Incline 5% or Greater
Checkpoint #8 (16:00)1.9-mile Push0.95-mile Incline 5% or Greater
Checkpoint #9 (17:00)2.1-mile Push1.05-mile Incline 5% or Greater
Checkpoint #10 (18:00)2.3-mile Push1.15-mile Incline 5% or Greater
Checkpoint #11 (19:00)2.5-mile Push1.25-mile Incline 5% or Greater
Checkpoint #12 (20:00)2.8-mile Push1.4-mile Incline 5% or Greater
Checkpoint #13 (22:00)Tread for Distance until the time is calledTread for Distance until the time is called
Summary Table for Joggers/Runners/Power Walkers

If caught by distance

200m Push Row

.2 Mile Base

(PW.1 Mile @ 1-3%)

 Repeat until time for finisher.

A Typical Catch Me If You Can Session at Orange theory

1) Designated spot #1

You are supposed to hit 0.15 miles inside the initial two minutes. This Distance is reachable at a low running pace of 4.5 miles each hour, and each client moves beyond this point without being caught. You get caught if you fail to pass the checkpoint in the allotted time during a Catch Me If You Can OTF session.

2) Designated spot #2

The Designated Spot#2 in the Catch me if you can OTF deals with the specific amount of miles to run. You keep running into the subsequent designated spot, where you should get to the 0.3-mile mark within the following 2 minutes. It’s great that you can keep up with the Speed of the central section, as the Distance is very similar. This achievement is additionally feasible and gives the vast majority the mentality they need to feel they can accomplish testing objectives.

3) Designated spot #3

You should get to the 0.5-mile mark in 2 minutes or less at the following designated spot. Your Speed needs to increase to no less than 5.2 miles each hour. A great many people will likewise move beyond this designated spot effectively.

4) Designated spot #4

It would be best to arrive at the 0.7-mile mark shortly, taking a speed of 5.5 miles each hour.

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5) Designated spot #5

Then, at that point, you will get to the following designated spot, which requires 2 minutes to arrive at the 1-mile designated area quickly. Your Speed has to go beyond your comfort zone to approximately 6.2 miles per hour. Indeed, right now, countless individuals begin losing and getting found out.

6) Designated spot #6

You will go to a 1.3-mile designated spot, which requires a speed of 6.7 miles each hour.

7) Designated spot #7

Next, you go to the 1.6-mile designated spot at any rate speed of 7.1 mph.

8) Designated spot #8

After the 14 minutes, your Speed should increment to 7.4 mph, considering that the Distance increments to 1.9 for the 16-minute mark.

9) Designated spots #9 to 12

 The Distance increases each moment between 17 minutes and 20 minutes, further increasing your activity. In this way, you should add your speed gear from 7.4 mph to 7.7, the entire way to 8.6, to get a fruitful last designated spot. Lastly, your previous Distance designated spot will be 2.8 miles in 20 minutes or less.

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Groups in the Catch Me If You Can OTF class

Orange theory has two kinds of group classes: OTF 2G and 3G. In 3G, three groups are in a class; thus, a group is accessible at each station per unit of time. In 2G, there are two groups in class, implying that one station might be empty in every department.

Typically, the kind of class you get in may direct the Speed expected during the Catch Me In event that You Can challenge.

1) 2G Group

Even on Catch Me If You Can OTF Day, the groups in 2G classes spend more time at the treadmill station. It requires 20 minutes on the treadmill, during which your most elevated Speed shouldn’t go beneath 8.6 mph. The complete number of miles you run is 2.8 miles.

To show you how distant you are if you shift your Speed, I added a section to show how far along you ought to be in each segment, assuming you’re running the 8.6 mph expected to continue past minute 20.

Time (min)Time (min) Minimum Distance you need to reach (miles)Speed to get this far (Mph)
Catch me if you can OTF 2G Group Table

3G group

In contrast, groups in 3G classes spend the same amount of time on the floor, rowing machines, and treadmills. Typically, each station’s duration is less than 20 minutes. Members are required to run 1.5 miles on the treadmill for 12 minutes on the Catch Me If You Can OTF day. Typically, they need to move at least 7.7 miles per hour to cover the Distance in the allotted time.

Time (min)Time (min) Minimum Distance you need to reach (miles)Speed to get this far (Mph)
Catch Me If you can OTF 3G Group Table

Catch Me If You Can OTF Pacing Guide & Tips

At the point when you take on the “Catch me if you can OTF” challenge at Orange theory, everything revolves around tracking down the right Speed that works for you. Here are a few convenient tips and a pacing manual to assist you with capitalizing on this exciting wellness experience:

1) Begin Consistently

Whether running, jogging, or walking, start at an incredible speed. You need to warm up your muscles and get into the groove.

2) Stand by listening to Your Body.

Focus on your feelings. On the off chance that you’re getting drained, dialing back a bit is OK. Remember, it’s anything but a run; it’s an excursion.

3) Challenge Yourself

As you settle in, attempt to propel yourself. Speed up or lean on the treadmill. The objective is progress, not flawlessness.

4) Remain Hydrated

Remember to taste some water during your meeting. Remaining hydrated assists you with continuing to press onward.

5) Embrace the Floor Activities

When you change to the floor, could you do your best with them? These activities assist with adjusting your exercise and make it significantly more tomfoolery.

6) Remember to Relax

Full breaths assist you with keeping on track and stimulated. Breathe in and breathe out musically as you move.

In this way, whether you’re going for the personal best or simply taking it all in, these tips and pacing guide will assist you with making your Catch Me If You Can OTF event engaging.

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Instructions to Get Ready for Orangetheory Catch Me If possible.

Getting ready for the Orangetheory Catch Me if You Can OTF challenge can be a thrilling journey. Here are a moves to assist you with preparing and capitalizing on this exciting wellness event

1) Survey Your Wellness Level

Before you start, pause to assess your ongoing wellness level genuinely. Consider how agreeable you are with running or strolling at various speeds and your general endurance. This evaluation will assist you with defining reasonable objectives for the occasion.

2) Put forth Clear Objectives.

Figure out what you need to accomplish during Catch Me If possible. Whether finishing a specific distance, testing your stamina, or essentially living it up, having clear objectives will keep you persuaded.

3) Reliable Exercises

Integrate regular exercises into your everyday practice. Go for cardiovascular activities (like running or energetic walking), strength training, and adaptability workout. This decent methodology will set up your body for the occasion.

4) Work on Running or walking.

If you intend to run or walk during the occasion, practice at different rates and slopes on a treadmill. Look into changed speeds to find what turns out best for you.

5) Strength and Core training

Focus on developing strength in your legs, core, and chest area. These muscle groups are crucial during Catch Me If You Can’s transitions between treadmill and floor exercises.

What Will Happen If I Fail the Catch Me If You Can OTF Challenge?

Losing the Orangetheory Fitness Catch Me If You Can OTF challenge shouldn’t worry or frustrate you. This competition will be a welcoming and inspiring fitness experience where placing first is just one step. In Catch Me If You Can, the following happens if you don’t get in first:

1) Personal Achievement

Catch Me If You Can OTF’s main objective is to help the audience attain personal success. Even if you don’t win first place, finishing the challenge is still booming. You’ve pushed your limits, enhanced your physical fitness, and significantly advanced your quest for wellness.

2) Increased Fitness

Regardless of their position, every participant benefits significantly from the event in terms of their fitness. You can increase your strength, stamina, and endurance by playing Catch Me If You Can OTF, which benefits your general health and well-being.

3) Community

Catch Me If You Can helps participants feel a sense of belonging and friendship. You’ll meet new people and appreciate the encouragement of other exercise enthusiasts. The shared adventure is a success in and of itself.

4) Learning Opportunity

 Even if you lose, you still have the chance to improve. You may evaluate your performance, pinpoint areas that need work, and establish new fitness objectives. This kind of difficulty helps you improve as an athlete over time.


Generally, Catch Me If You Can events are usually open to non-members but can vary by location. It’s best to check with your local Orangetheory Fitness studio for their specific policies regarding non-member participation.

Absolutely! Catch Me If You Can is designed to be inclusive and adaptable to different fitness levels. Whether you’re a seasoned athlete or just starting your fitness journey, you can participate at your own pace.

Yes, you can undoubtedly track your progress. Many participants use each Catch Me If You Can OTF event as a benchmark to see how they’ve improved in terms of Speed, endurance, or Distance covered. It’s a great way to measure your fitness journey.

While the challenge has a competitive aspect, it’s not solely about winning. Catch Me If You Can encourage personal achievement and self-improvement. You can compete with yourself or enjoy the experience with others.

The Bottom Line

The Catch Me If You Can challenge from Orangetheory is not just about winning or losing in the fitness world; it also celebrates growth and individual accomplishment. People of all fitness levels are invited to this thrilling event, where they may push their Fun and start a road toward self-improvement.

Participating in Catch Me If You Can shows your dedication to wellness regardless of whether you place first. The challenge encourages a sense of community while offering a chance to learn, establish new objectives, and discover the joy of fitness.

Therefore, Catch Me If You Can OTF reminds you whether you finish first or enjoy the workout rush.

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