What Is Orangetheory’s Catch Me If You Can Workout?

Have you ever shown up to OrangeTheory Fitness and seen “Catch Me If You Can” on the workout board? As an avid OrangeTheory member myself, I admit feeling both excitement and intimidation when this notorious treadmill workout makes an appearance. But what exactly is Catch Me If You Can all about?

I recently had a friend invite me to come try out this workout at his studio, building it up as a “killer routine” that would really push me.

This sparked my interest to dig deeper into the structure of Catch Me If You Can and understand what makes it such an infamous part of Orangetheory’s repertoire.

Demystifying the Structure: How to Catch Me If You Can Works

The core concept of Catch Me If You Can is simple: it’s a 20-minute treadmill workout divided into 2-minute segments where your goal is to hit certain distance checkpoints before the buzzer goes off.

• Fail to reach the distance goal during one of the segments, and you get “cut” from the workout, heading back to the rower.
• Here is a detailed breakdown of exactly how it works:
  • The treadmill workout is divided into 10 x 2-minute segments
    • A countdown timer tracks each segment
  • You must hit a minimum distance by the end of each segment
    • Segments start at 0.15 miles and rapidly increase
    • Final segment goal is 2.8 miles
  • Three modalities can be used:
    • Treadmill (most popular)
    • Elliptical/Strider
    • Stationary Bike
  • Failure to reach the distance goal in a segment = you’re cut!
    • Return to the rower if you don’t progress to next checkpoint
  • Distance conversions:
    • Strider: Multiply distance x 3
    • Bike: Multiply distance x 4
  • Overall goal: Reach 2.8 miles within 20 minutes

As you can see, while the format itself is straightforward, completing Catch Me If You Can requires some serious speed and stamina.

This unique structure is precisely why members get so fired up yet anxious when this workout gets put on the schedule. The sense of competition kicks in – but ultimately, you’re challenging yourself to beat personal records and the intensifying distance goals.

Below I’ve mapped out the specifics of the distance and speeds needed to conquer each intense 2-minute segment. Study this chart as you strategize to brave Catch Me If You Can!

Catch Me If You Can 2-Minute Segment Breakdown

Segment	Minimum Distance	Average Speed Needed
1	0.15 miles	4.5 mph
2	0.3 miles	4.5 mph
3	0.5 miles	5 mph
4	0.7 miles	5.25 mph
5	1 mile	6 mph
6	1.3 miles	6.5 mph
7	1.6 miles	6.857 mph
8	1.9 miles	7.125 mph
9	2.3 miles	7.667 mph
10	2.8 miles	8.4 mph

Analyzing these specifics, it’s clear that both speed and endurance rapidly intensify through the 10 segments. This explains why Catch Me If You Can is genuinely tough to complete, especially on first tries. Let’s break down the reasons why.

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Why Catch Me If You Can Live Up to the Hype

When my friend invited me to come experience Catch Me If You Can, he sold it as one of the “toughest yet most fun” treadmill challenges at OrangeTheory.

Now that we’ve unpacked the 2-minute segment requirements, I understand why conquering this workout is so remarkably hard! Here’s a detailed look at key reasons why completing Catch Me If You Can is considered such a feat:

Reason 1: The Pace Escalates Exponentially

Reviewing the distance and pace chart above, you can see the speed jumps dramatically every couple segments. You go from a moderate 4.5 mph at the start to a blazing 8.4 mph sprint pace by the finale.

Not only do you need raw speed, but the ability to sharply crank it up multiple times without fail. This is why endurance and mental stamina is vital.

Reason 2: The Distance You Must Cover Doubles

While the first 10 minutes span around 1 mile total, during the last 10 minutes you must tackle an additional 1.8 miles approximately.

So not only is the speed intensifying, but the distance exponentially increases too. This is what makes that last half so mentally and physically crushing for many.

Reason 3: Persevering Through Extreme Fatigue is Challenging

By the halfway point or sooner, your lungs are likely burning, your legs screaming – battling through such intense discomfort for 20 straight minutes is easier said than done.

As fatigue sets in, blocking out the desire to slow down or self-doubt becomes more crucial yet increasingly difficult. Your mind essentially makes or breaks you.

The bottom line? Catch Me If You Can earns its reputation as one of the toughest, most formidable yet thrilling workouts the OrangeTheory arsenal.

Don’t be shocked or discouraged if you fail to complete it on your inaugural attempt – or even your first few times giving it a go. Persisting through future classes will enhance your mental and physical endurance greatly.

Coach Tip: “Even elite runners can find Catch Me If You Can extremely hard. So don’t ever feel bad for hitting your limitation or getting ‘cut’ – just make sure you give it 100% effort and keep striving to get further each time as you build fitness!”

Final Prep Tips From an Insider

As someone who has completed the infamous Catch Me If You Can several times now, I wanted to wrap up by sharing some prep and survival tips from an insider’s perspective to help you tackle this beast:

• Know What to Expect – Understand the structure and distance/speeds. Mentally prep for the escalating intensity.
• Pick Your Modality – Treadmill tends to be the most popular, but you can opt for the strider or bike too. Familiarize yourself with the distance conversion.
• Fuel Properly Pre-Workout – This sucks energy rapidly so properly fuel with carbs and hydrate well in advance.
• Psych Yourself Up – Catch Me If You Can requires extreme mental stamina. Visualize conquering each segment.
• Use Smart Pacing Strategies – Bank extra time on earlier segments to help endure when speed really cranks up.
• Listen to Your Body – Pushing yourself is great, but don’t sacrifice safe form or overdo it if feeling unwell.
• Have Fun! – Embrace the thrill and competitive vibe. Workouts should energize even when extremely hard.

The next time you spot Catch Me If You Can on the calendar, get pumped up for a wicked workout that will test yet strengthen you immensely. Ignore any nervous butterflies and have faith in all your fitness progress. Lace up, hype yourself up, and see if you can “catch” a new personal record! I sure know I’ll be giving it my all.

Conclusion

As we’ve explored, OrangeTheory’s Catch Me If You Can treadmill workout definitely earns its notorious reputation. With rapidly escalating speeds, exponentially increasing distances, and the need to persevere through immense fatigue, completing this 20-minute routine is a remarkable feat requiring immense physical and mental stamina.

So the next time Catch Me If You Can roll onto the workout calendar, embrace the excitement rather than dread. Respect the challenge at hand, but have faith in all the fitness gains you’ve made thus far.

Even falling a bit short while giving 100% effort reaps benefits. And who knows – maybe one day YOU will be that person sprinting at an 8.4mph pace with everyone else enviously hoping to catch up! Believe you can push past prior limitations, mentally anchor in, and see this workout for what it is – an opportunity to discover just how strong you really are.