Orangetheory Fitness: 5 Ways to Increase Your Base Pace

About a month ago at Orangetheory Fitness (OTF), we got back to base and returned to the studio after being closed during the quarantine.

Some studios had a benchmark workout: the 1 mile run on the treadmill.

Last year, the 1-mile run benchmark also happened to fall on my birthday. I felt like I’m getting old.

I’ve previously completed the 1 mile run at OTF in 5 minutes (fastest time possible at the fastest speed of 12 MPH).

To challenge me last year, I decided to increase the incline from the standard OTF 1% incline to 2%.

In order to avoid dying on my birthday (a bit ironic) from exhaustion, I attempted to keep the incline at 2% the weeks before the benchmark.

On benchmark day, I did it! I finished in 5 minutes at a 2% incline.

A number of friends and members asked me how I was able to do it.

My response: increase base pace.

Reminder – 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.

Base Pace is that important.

Related: Orangetheory Fitness: It’s All About That Base (Pace)!

5 ways to Improve Your Orangetheory Base Pace

Here are 5 things you can start doing right now to increase your base pace.

1. Raise the speed by 0.1 miles/kilometers per hour during your next class

Yes, this might seem easy or a “duh” suggestion – but how often do you actually do this?

Aside from the times your coach says “today we’re going to work on improving our base pace,” I’m guessing not often.

And this is perfectly fine. Use this opportunity to make that increase.

It’s that easy. Your body will barely (if at all) notice any difference.

But your mind will. Don’t let it.

2. Think top-down and forget the legs – focus on the upper body

While you should always avoid skipping leg day at the gym when lifting, you should skip it in your head while on the treadmill.

The tread belt will ensure the legs move and get their fair share of work (I promise you).

Instead, focus on the upper half of your body.

Relax. Don’t tense up.

Head should be neutral with your neck up and eyes looking forward

Create separation between your ears and shoulders.

How do you do this? keep your shoulders down and back.

Hands should be loose; hold a potato chip and DON’T CRUSH THE CHIP!

Arms moving forward and back – not crossing over in front of your torso.

Overall, your arms and upper body set the tempo and tone for your legs when running, jogging, and powerwalking.

3. During active recovery in-between pushes and/or all-outs, maintain Base Pace

After the 1-minute walking warm-up, get to base pace.

When your coach tells you to get to base pace, get to base pace.

If you’re already warmed up from another station or a prior tread block, get to base pace.

If your coach tells you to get to base pace after you’re ready during a walking recovery, get to base pace.

In summary, try to get to base pace when you’re informed.

Related: Orangetheory Fitness: Let’s Get Rowing!

4. Use that incline

You should avoid inclines if you have an orthopedic restriction; however, if you’re able, then utilize strength days and incline work.

On non-strength days, consider raising your incline to 1.5 or 2.0 for certain segments.

Or powerwalk from time-to-time.

If you can’t use incline, revaluate your speed.

Are you comfortable with your speed and find that your base/push/all-out paces are too close together?

Space these out and remember:

• Push speed is generally 1-2 MPH above Base Pace.
• All Out speed is generally +2 MPH above Pase Pace.

There is a reason why we train at different intensities and intervals.

5. Listen to your coach

Lastly, certain days will be utilized to challenge your base pace. Use these days.

Ask your coach if they have any other suggestions.

Most importantly, listen to your coach and the parameters they provide.

Remember – the workout templates are designed for specific purposes and emphasize different training objectives.

Benefits of Increasing Base Pace

Here are some benefits you might experience after increasing your base pace.

Increased speed

Gradually, your Push and All-Out speeds and/or inclines will start to increase on the treadmill during class.

You’ll see other benefits on the rower and strength room floor.

Actually, you’ll also see this across various class days, including Power and Strength days.

Related: Orangetheory Fitness: Why I Spend $2,148 A Year

Improved endurance

Base Pace is most often associated with endurance days.

However, your endurance will also enable you to maintain a higher performance or at a higher intensity for a longer period of time, such as on Power days.

Better results outside the studio

If we’re able to increase our base pace in other areas of our life, we can raise our performance in many positive ways.

This can come in the form of improved self-confidence, energy, motivation, and other benefits.

Related: Post-Fat Kid Circle of Self-Circumvention

Looking Back and – More Importantly – Ahead

Like most things, don’t look for a massive change overnight.

Slow and steady, getting dividend heavy.

Celebrate small, gradual wins.

A slight increase in your base pace will gradually lead to other positive changes.

Readers, what are you doing to increase your base pace? How can you apply these considerations to other areas of your life?

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