Over the last few months, we’ve received a number of views and messages on two earlier posts covering Orangetheory Fitness (OTF). After posting our initial review of OTF, I received some questions about how to make personal gains and maintain progress. It’s all about that Orangetheory Fitness base pace!
Consistency and accountability (two things I usually lack, and that’s why I find OTF so effective) are key ingredients. But I’ve also realized that my Base Pace has been an important element. Before we dive-in, let me explain a little further.
Background
I joined OTF in early 2017, and I believe it’s partially changed who I am and how I feel about myself. Like others who might have felt, or perhaps still do feel, conscientious about themselves, I certainly did and still do from time-to-time.
I definitely felt this way in the second half of 2016; I began to question who I was becoming and what I wanted to be doing. One cold night in January 2017, I spent some time thinking about what I was missing: (1) balancing working hard vs. not working hard enough and (2) motivation. I wish I took the time to think about it earlier.
Often times, we’re uncertain, which can result in delay or inaction. I wish I would have joined OTF sooner. But now let’s get back on Base Pace.
What Is Base Pace?
Base Pace is, generally, described as a pace that is challenging but doable that can be maintained for 20 to 30 minutes. While you might have a Base Pace on the rower, strider, or bike, we’ll focus on the treadmill in this post. OTF provides these guidelines as Base Pace depending on a participant’s background:
- Power Walkers – 3.5 to 4.5 MPH at a 1% to 3% Incline
- Joggers – 4.5 to 5.5 MPH at a 1% Incline
- Runners – 5.5 MPH and above at a 1% Incline
Whether it’s during Dri-Tri (OTF’s version of a triathlon), a run challenge on the treadmill, or a portion of your daily workout, understanding your Base Pace is important.
Base Pace is your foundation – I believe it’s the key to your continued growth across the weight room, rower, and treadmill.
What Should Be My Base Pace?
It depends. Keeping in mind the general description above, this can vary depending on whether you’re a power walker or a jogger / runner. It’s best to start on the lower end of the spectrum within a respective participant category. I started at 7 MPH. But I’d been running for a while.
Here is an overview of my Base Pace since starting at OTF in early 2017:
There are certain times where a focus is put on increasing you Base Pace. The coaches will mention this every couple of months or so. I found this to be very helpful because it enables you push yourself a little bit.
One other important factor for determining your Base Pace is your ability to maintain the Base Pace AFTER a Push Pace (which is in-between your Base Pace and an All-Out Pace). This is sometimes referred to as Active Recovery. If you find yourself needing to walk after a Push Pace, that’s fine. You just might be going too hard or fast though.
Overall, you might feel differently from day-to-day and might have to adjust as needed. That’s okay – it’s just important to be mindful.
How Do I Improve My Base Pace?
It takes time, consistency, and patience – and a lot of hard work. Sorry, but that’s the gist of it really. Nonetheless, there are pragmatic things one can consider to make an effective use of one’s time and effort. Attempting to run all-out all the time and at a maximum incline is not going to increase your Base Pace. It’s likely going to result in you becoming deflated and/or potentially injured.
That said, here are some things I’ve found helpful from my own experience as well as talking with classmates, coaches, and others.
Related: Orangetheory Fitness: 25 Things You (Might) Learn or Do After 250 Workouts
(1) Consider Your Mile Pace as a Benchmark
Aside from 1-mile challenge runs during a class every once in a while, there are few instances in OTF where you’re just going to run a straight mile or two. However, reflecting on your MPH Base Pace can help you gauge how effective you would be running a mile or longer without stopping. Remember – your Base Pace should be something that you could maintain for 20 to 30 minutes.
Using the above table, we have the following approximate mile paces across the 3 OTF treadmill buckets:
- Power Walkers – 3.5 to 4.5 MPH = 17:08 to 13:20 mile pace
- Joggers – 4.5 to 5.5 MPH = 13:20 to 10:54 mile pace
- Runners – 10:54 and faster mile pace
It’s important to note that a 0.1 MPH increase in speed for a Power Walker has a much larger impact in terms of improving one’s mile pace vs. a 0.1 MPH increase for a Runner. For example, a Power Walker increasing speed from 3.5 to 3.6 MPH results in a 38 second reduction in mile pace vs. a Runner moving from 5.5 to 5.6 MPH, who only sees a 12 second difference.
In other words, a small increase in speed at a lower initial starting point can result in larger gains more quickly. Use this to stay motivated and to help sustain progress. Just remember – it will be more difficult to improve your Base Pace at the same level of change the faster you get.
(2) Leverage Challenges to Measure Yourself
One mile challenges aren’t the only opportunity to consider your progress. Throughout the month, OTF is often holding certain time and/or distance challenges during a portion of class. It might be a 12 or 23 minute run, or perhaps a specific distance.
Whatever the run or workout may be, review these tables carefully.
Even without an official challenge day or workout during a particular class, understanding your Base Pace can be very helpful. The slightest adjustment to your Base Pace can make a big difference on your performance – both negatively or positively, depending on whether or not you understand your speed and distance.
Considering that a slight increase in speed might only be a few seconds in terms of time or distance, use this to your advantage. Don’t think you can up your speed 0.1 or 0.2 MPH near the end of a workout? Think of it as only a few seconds faster on your mile pace and it doesn’t seem as bad.
Related: 2018 Goals Overview: What Do You Want To Do This Year?
(3) Other Considerations & Lessons Learned
Here are some other random things I try to remember. Overall, I’ve found many things contributed to my ability to improve my Base Pace over time.
Loosen Up That Grip – Relax Your Upper Body
One coach likes to tell us to pretend we’re “holding a potato chip” with our fingers. Too tight, and we’ll crush the chip!
It’s important to stay relaxed: shoulders down & back; face & jaw loose; and arms loose & moving front-to-back (not across your body).
Warm-Ups and Cool-Downs – Use’em, Don’t Skip’em!
With each OTF class lasting approximately 60 minutes, utilize the first few minutes (the warm-up) and the last few minutes (the cool-down) of class to your advantage. Admittedly, I do sometimes have to run out the door to make it to work earlier than usual. But I do my best to stretch briefly at home.
And have a beer after class to recover.
Active Recovery – It’s All About That Base (Especially Here!)
As mentioned, this is part of the bedrock of Base Pace. In between Push Paces or All-Outs, it’s so tempting to stop or walk. If it’s not a scheduled walking recovery, listen to your coach and try to stay at your Base Pace during Active Recovery. This is perhaps more common on Endurance days, where Active Recovery is emphasized.
Once you’re able to consistently keep your Base Pace in between different Push Paces, then you should consider being able to adjust your Base Pace speed slightly upward.
Consistency is Key – Keep Up a Routine
The problem with most routines is that you’ll potentially get bored or plateau from a performance perspective. With OTF’s constantly changing workouts, you’ll be less likely to plateau. It does happen though, so don’t get discouraged.
Just keep at it. You’ll eventually form positive behaviors and habits.
Don’t Look for Massive Change Overnight – Look for Sustained Progress
Related to consistency, your ongoing progress is what will both make you feel and – eventually – see results. Managing your expectations is important.
I’ve struggled with this on and off, but I’m trying to work on it. It’s crucial to be mindful on this piece.
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Listen to Your Coaches – Follow the Workout, But Modify as Needed
The coaches are there to motivate and support you; they’re also there to hold you accountable as well as to help make sure you’re having a safe, effective workout. During class, the coaches can also provide modifications to make an exercise easier or harder.
For an alternative to running, you can utilize the stationary bike or the strider. I do this every once in a while if I need a break from running, or if I want some type of variety. But don’t underestimate the bike or strider.
Classmates who use them, whether regularly or only sporadically, also get a great workout in!
Listen to Your Body – Adjust as Needed
In addition to switching to the bike or strider for a block or a workout, you can also just slow down. If you’re a runner, lower your speed or incline. Jog a little bit. Even power walk at an incline. Are you a jogger? Do a portion of the power walking workout while on the treadmill.
Most importantly, rest and recover when necessary and in between workouts.
Be Happy and Grateful – Don’t Compare Yourself to Others
I’m guilty of this; I admit to comparing myself to others. But I try not to do this to myself. Be mindful of your own abilities and be confident in your own skill sets. Just as critical,
Remember to say thank you to those around you. Whether you realize it or not, you’re likely not the only one responsible for your success and progress.
Ultimately, it does come down to you, but there are people along the way that play an important part.
Related: 7 Nights, 8 Days: 33 is the New 5 & 1/2
Looking Back and – More Importantly – Ahead
I’m finding it’s becoming much more difficult to burn the same level of calories as I did a year ago. This is not surprising though – I have to work harder, but that’s because I’ve seen improvement in my strength and endurance (which is a good thing!).
Likewise, increasing my Base Pace speed becomes more challenging. At the same time, the “return” in terms of time savings becomes even less significant as we’ve seen.
Nonetheless, we need to remember to take it a day at a time. Finding that balance is an ongoing effort – and it’s never-ending.
Readers, what do you consider your Base Pace – regardless of the activity? How do you measure and improve your progress? What are some things you’ve found to help improve yourself?
Related:
Orangetheory Fitness: 25 Things You (Might) Learn or Do After 250 Workouts
Orangetheory Fitness: How to Win (Your Personal) Dri-Tri
Orangetheory Fitness: Why I Spend $2,148 A Year On Orange(s)
Post-March Madness: 5 (Plus) Ways To Find Balance
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Interesting theory and approach Mike. I think I’m always stuck in my base pace and need to challenge myself a little more to get out of it. Tom
Thanks Tom. I’ve found it helpful to apply a Base Pace approach to other things beyond working out as well.
It might not always be sustainable to keep pushing, but I do find I’ve made progress on areas that I’ve wanted to focus on. – Mike
Interesting strategy BD and I don’t doubt it works. My problem is just starting in the first place. I’ve fallen into that inevitable strategy of setting fitness goals and giving up by the middle of the year. But, if I did want to have running goals, starting with a base pace sounds like a good plan.
Thanks Glen. Starting is the hardest part. It get easier once you’re there. Whether running (or any other activity / event), finding that base pace or starting point is key. – Mike