Orangetheory Catch Me If You Can: Template, Chart, Pacing & Tips!

If you’re looking for a thrilling and challenging workout at Orangetheory Fitness, the “Catch Me If You Can” session might be just what you need. This unique treadmill exercise allows you to compete against yourself and push your limits in a fun and motivating environment. In this guide, we’ll take you through everything you need to know about this exciting Orangetheory class.

What is Catch Me If You Can at Orangetheory?

“Catch Me If You Can” is a special Orangetheory Fitness class designed to test your endurance, speed, and determination. The workout takes place on the treadmill, but you can also participate using the strider or indoor fitness bike if you prefer. The class duration is either 20 minutes for 2G classes or 12 minutes for 3G classes.

The concept is simple: You’ll be given distance goals at specific time intervals, and it’s up to you to reach each checkpoint before the time runs out. The catch is that the distance goals increase as the session progresses, making it more challenging to keep up with the clock.

How Does Catch Me If You Can Work?

During the Catch Me If You Can session, your coach will announce time intervals and corresponding distance checkpoints.

For example, in a 2G class, the first checkpoint may be 0.15 miles within 2 minutes. If you don’t reach this distance by the specified time, you’ve been “caught” and will move on to a fun run/row segment.

The checkpoints become progressively more difficult to achieve, requiring you to pace yourself effectively. This workout pushes you to maintain a higher speed and reach each checkpoint within the time limits.

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Catch Me If You Can Summary Table

The goal is to clear as many checkpoints as possible and accumulate the farthest distance within specific time intervals.

Below is a summary table of the checkpoints for joggers/runners and power walkers during the Catch Me If You Can workout:

Clock Time (Minute)Checkpoint Needed to Continue
Checkpoint #1 (2:00)Joggers/runners: 0.15-mile Push
Power walker: 0.08 mile @ 5% or Greater Incline
Checkpoint #2 (4:00)Joggers/runners: 0.3-mile Push
Power walker: 0.15 mile @ 5% or Greater Incline
Checkpoint #3 (6:00)Joggers/runners: 0.5-mile Push
Power walker: 0.25 mile @ 5% or Greater Incline
Checkpoint #4 (8:00)Joggers/runners: 0.7-mile Push
Power walker: 0.35 mile @ 5% or Greater Incline
Checkpoint #5 (10:00)Joggers/runners: 1-mile Push
Power walker: 0.5 mile @ 5% or Greater Incline
Checkpoint #6 (12:00)Joggers/runners: 1.3-mile Push
Power walker: 0.65 mile @ 5% or Greater Incline
Checkpoint #7 (14:00)Joggers/runners: 1.6-mile Push
Power walker: 0.8 mile @ 5% or Greater Incline
Checkpoint #8 (16:00)Joggers/runners: 1.9-mile Push
Power walker: 0.95 mile @ 5% or Greater Incline
Checkpoint #9 (17:00)Joggers/runners: 2.1-mile Push
Power walker: 1.05 mile @ 5% or Greater Incline
Checkpoint #10 (18:00)Joggers/runners: 2.3-mile Push
Power walker: 1.15 mile @ 5% or Greater Incline
Checkpoint #11 (19:00)Joggers/runners: 2.5-mile Push
Power walker: 1.25 mile @ 5% or Greater Incline
Checkpoint #12 (20:00)Joggers/runners: 2.8-mile Push
Power walker: 1.4 mile @ 5% or Greater Incline
Checkpoint #13 (22:00)Tread for Distance until the time is called

If not caught by distance: Continue running for distance until the 22-minute mark.

If caught by distance: Perform a 200m push row followed by a 0.2-mile base pace on the treadmill. Power walkers should walk for 1 mile at a 1-3% incline.

Repeat: If caught, continue with the 200m push row and .2 mile base pace, and repeat this pattern until the time for the finisher.

During the Catch Me If You Can workout, members challenge themselves to maintain the required speeds and inclines to reach each checkpoint within the set time intervals. It’s a fun and intense session that allows individuals to test their endurance, speed, and mental resilience, pushing themselves beyond their comfort zones to achieve personal bests.

A typical Catch Me If You Can session at Orangetheory

A typical Catch Me If You Can session at Orangetheory is an exhilarating and challenging experience that pushes participants to give their all on the treadmill. Here’s how a typical session unfolds:

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Checkpoint #1 (2:00): Once you step onto the treadmill, your first goal is to hit 0.15 miles within the first two minutes. This initial checkpoint serves as a warm-up and allows you to ease into the workout. The required speed for this segment is achievable at a low running speed of 4.5 miles per hour, which allows every participant to comfortably pass this point without being caught.

Checkpoint #2 (4:00): The second checkpoint requires reaching the 0.3-mile mark within the next 2 minutes. Since the distance remains the same as the first checkpoint, most participants can maintain the speed they used earlier. This milestone boosts confidence and motivates individuals to believe they can conquer more challenging goals.

Checkpoint #3 (6:00): At the third checkpoint, you must cover 0.5 miles within 2 minutes. This is where the intensity starts to pick up. Participants need to increase their speed to at least 5.2 miles per hour to reach this checkpoint successfully. Despite the challenge, most people manage to surpass this point.

Checkpoint #4 (8:00): The next goal is to reach the 0.7-mile mark in two minutes, requiring a speed of 5.5 miles per hour. By this stage, participants begin to feel the burn and the need to push themselves harder to maintain the required pace.

Checkpoint #5 (10:00): As the session progresses, participants face a tougher challenge at the fifth checkpoint, which demands reaching 1 mile within 2 minutes. To achieve this, individuals need to go beyond their comfort zone and run at approximately 6.2 miles per hour. At this point, some members might start to struggle, and a few may get caught.

Checkpoint #6 (12:00): The sixth checkpoint requires covering 1.3 miles within two minutes, necessitating a speed of 6.7 miles per hour. This segment challenges participants’ endurance and mental resilience as they continue to increase their speed.

Checkpoint #7 (14:00): At the seventh checkpoint, participants aim to hit the 1.6-mile mark at a minimum speed of 7.1 miles per hour. By this stage, the workout becomes highly intense, and only those who have paced themselves well can keep up with the increasing speed.

Checkpoint #8 (16:00): As the session nears its end, participants strive to reach 1.9 miles within 2 minutes, requiring a speed of 7.4 miles per hour. The challenge intensifies, and participants must dig deep to maintain their pace.

Checkpoint #9 (17:00) to Checkpoint #12 (20:00): During this final stretch, the distance increases per minute, making it even more demanding. Participants must gear up their speed progressively, from 7.4 mph to 7.7 mph and all the way up to 8.6 mph, to successfully reach the final checkpoint of 2.8 miles within 20 minutes.

It is important to note that Catch Me If You Can is designed to be a challenging workout, and most participants will likely get caught at some point. However, this doesn’t mean they performed poorly; rather, it provides a benchmark for improvement and a chance to set new goals for the next Catch Me If You Can session.

Participants are encouraged to log their distance when they get caught and keep working hard to see how much progress they can make with each subsequent challenge.

It’s a workout that pushes everyone to their limits and allows them to test their endurance and determination in a supportive and motivating environment.

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Catch me if you can 2G Pacing Guide

The Catch Me If You Can challenge in 2G classes at Orangetheory Fitness is an intense and mentally challenging workout that pushes participants to run their farthest distance within a set time frame. There is some debate about the required speed to successfully complete the challenge, with some sources suggesting 8.4 mph and others advocating for 8.6 mph.

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Based on experiences and observations, it seems that maintaining a speed of 8.4 mph might not be sufficient to avoid getting caught during the challenge. Instead, participants have found more success by ramping up their speed to at least 8.5 or 8.6 mph. The slight discrepancy between the stated distance and the actual required speed could be attributed to treadmill ramp-up time and individual variations.

To provide a pacing guide for those aiming to achieve the 2.8-mile distance goal within the 20-minute session, we can refer to the following table, assuming a constant speed of 8.6 mph throughout the challenge:

Time (min)Minimum Distance Needed (miles)Speed to Achieve this (mph)

During the Catch Me If You Can challenge, participants must aim to reach each checkpoint within the specified time intervals. Failure to do so results in being “caught,” and they must transition to the rower for the remainder of the block.

It’s important to recognize that Catch Me If You Can is meant to be challenging, and many participants will get caught at some point. However, the goal is to continually challenge oneself, improve performance, and strive for personal growth during each successive session of this signature workout.

Whether following the 8.4 mph or 8.6 mph pacing guide, participants should focus on their individual capabilities and listen to their bodies while pushing their limits to achieve their best results in this exciting and rewarding Orangetheory Fitness challenge.

Catch me if you can 3G Pacing Guide

For the Catch Me If You Can challenge in 3G classes at Orangetheory, participants spend 12 minutes on the treadmill and aim to run a distance of 1.5 miles within this time frame. To achieve this, participants will need to maintain a minimum average speed of 7.7 miles per hour throughout the 12-minute session.

The following table provides a pacing guide for participants to keep track of their progress and distance achieved at various time intervals if they are running at the required speed of 7.7 mph:

Time (min)Minimum Distance Needed (miles)Avg. Speed to Achieve this (mph)

Participants are required to reach each checkpoint within the specified time intervals to avoid being “caught” during the challenge. If they don’t make it past a checkpoint, they will transition to the rower for the remainder of the block.

The Catch Me If You Can challenge in 3G classes is an opportunity for members to push their limits, test their endurance, and achieve their personal bests. Participants should focus on maintaining a consistent and challenging pace while being mindful of their individual fitness levels and capabilities.

As with any Orangetheory workout, participants should listen to their bodies, stay hydrated, and challenge themselves to make the most out of this exciting and motivating challenge.

Catch Me If You Can: 2G vs. 3G


In a 2G class, you’ll spend 20 minutes on the treadmill, aiming to cover a total distance of 2.8 miles if you don’t get caught. For power walkers, the goal is 1.4 miles.

In a 3G class, the treadmill time is reduced to 12 minutes, and the distance goal is 1.5 miles for runners and 0.75 miles for power walkers.

Pacing Guide for Power Walkers in the Catch Me If You Can

If your running speed (base pace) is an 8 (8 miles per hour), your walking speed should be approximately half of that, which is 4 miles per hour. Power walkers are required to maintain their walking speed at a 5% incline throughout the challenge. In a 2G class, you need to maintain a speed of 4.3 miles per hour to avoid getting caught, but it’s essential to do the best you can based on your fitness level and capabilities.

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During the challenge, you’ll encounter various checkpoints that you must reach within specific time intervals. As a power walker, you should aim to cover the following distances at the respective time intervals:

Time (min)Minimum Distance Needed (miles)Walking Speed (mph)Incline

As a power walker, you’ll need to maintain a consistent speed of 4.0 miles per hour at a 5% incline to successfully clear each checkpoint within the specified time intervals.

What Happens If I get caught in the Catch Me If You Can Challenge?

Remember, the Catch Me If You Can challenge is about pushing your limits and challenging yourself to achieve personal bests.

If you get caught at a checkpoint, keep going at your own pace and continue to challenge yourself during the workout.

The goal is to compete against yourself and see how much progress you can make with each attempt.

No matter the outcome, participating in the challenge is a rewarding experience, and each effort contributes to your overall fitness journey.

When Is the Catch Me If You Can in OTF?

Catch Me If You Can sessions in Orangetheory Fitness typically occur every 3 to 4 months. This means that the special event is repeated several times throughout the year, giving members the opportunity to challenge themselves with this unique workout.

When Is the Catch Me If You Can in OTF?

If you missed a Catch Me If You Can session that took place in February, you can anticipate the next one and prepare yourself for the challenge.

The type of class you attend may impact the speed required during the Catch Me If You Can challenge.

For instance, 2G classes often spend a longer duration on the treadmill, which affects the pacing and distance goals.

On the other hand, in 3G classes, the time spent on the treadmill is shorter, and participants are required to achieve a specific distance within that allotted time.

How to Prepare for Orangetheory Catch Me If You Can?

To prepare for the Catch Me If You Can challenge, focus on strengthening your lower body, especially your legs, as they play a crucial role in power walking.

Practice walking at higher speeds on the treadmill, gradually building your endurance.

Additionally, maintaining a balanced and nutritious diet with adequate protein intake will help fuel your body for the challenge.

Tips for Conquering Catch Me If You Can

  1. Pace Yourself: Start conservatively at a manageable speed and gradually build up as the checkpoints become more challenging. Getting ahead of the early checkpoints gives you a cushion for the later, tougher segments.
  2. Choose Your Starting Speed: If you’re a beginner, start somewhere between your base and push speed. For intermediate or advanced participants, starting at push speed and progressing from there might be beneficial.
  3. Stay Hydrated and Eat Well: Prepare for the challenge by eating nutritious, protein-packed meals and staying well-hydrated. Proper nutrition will help you handle the intense workout.
  4. Challenge Yourself: Remember, Catch Me If You Can is about pushing your own limits. Don’t be discouraged if you get caught; use it as motivation to improve and set new personal records.
  5. Mind Over Matter: During the later stages, fatigue may set in, making the checkpoints more difficult to achieve. Stay mentally focused, and don’t be afraid to push a little harder to reach your goal.


How often does the Catch Me If You Can challenge take place at Orangetheory?

Catch Me If You Can challenges typically repeat every 3-4 months. This gives members the opportunity to participate and set new goals periodically.

Is Catch Me If You Can suitable for beginners?

Yes, Catch Me If You Can can be adapted for participants of various fitness levels. Beginners can start at a pace that challenges them without feeling overwhelmed, and they can gradually work on improving their performance in subsequent challenges.

Can I participate in Catch Me If You Can if I am not a member of Orangetheory Fitness?

Catch Me If You Can is typically an exclusive event for Orangetheory Fitness members. However, some studios may offer special events that are open to non-members. It’s best to inquire with your local Orangetheory studio for more information.

Is Catch Me If You Can a competitive event?

While Catch Me If You Can encourages participants to challenge themselves, it is primarily a personal challenge rather than a competitive event against other members. The focus is on self-improvement and achieving personal goals.

Can I track my progress in Catch Me If You Can challenges over time?

Absolutely! Tracking your performance in each Catch Me If You Can challenge allows you to monitor your progress and improvement over time. It’s an excellent way to measure your fitness level and set new targets for future challenges.

Final Thoughts

Orangetheory’s Catch Me If You Can is an exhilarating challenge that encourages you to test your limits and improve your performance. Regardless of whether you complete all the checkpoints or get caught along the way, the most important thing is to challenge yourself and have fun.

So, next time Catch Me If You Can comes around in your Orangetheory studio, don’t hesitate to participate. It’s a chance to discover your potential and celebrate the progress you’ve made in your fitness journey. Embrace the challenge, and remember, it’s you against the clock – catch yourself if you can!

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