OTF Benchmark Planner

Orangetheory Running & Rowing Benchmark Planner

This planner works backwards from your goal. Choose whether you're chasing a running or rowing benchmark, pick the exact one, and enter the time (or distance) you're aiming for. We instantly show the treadmill MPH or 500m rowing split you need to hold, plus a small table so you can dial the machine up or down a notch on the fly.

Running benchmarks (planned by MPH)

Every running benchmark works both ways - start from your goal to get the treadmill speed, or start from a speed to see the outcome:

• 12-Minute Run for Distance (Cooper Test) - enter a target distance to get the MPH, or enter a speed to see how far you'll go in 12 minutes.
• 1-Mile Run - enter a finish time to get the MPH, or enter a speed to see your mile time.
• 0.25-Mile Run - enter a finish time to get the MPH, or enter a speed to see your quarter-mile time.

Rowing benchmarks (planned by 500m split)

Rowers pace by split - the time to row 500m. Pick your distance (200m, 500m, 1000m, or 2000m), then plan it either direction:

• Goal finish time - enter the time you want, and we return the 500m split you need to hold the whole way.
• Target 500m split - enter a split you can hold, and we return the finish time you'll post for that distance.

Share your plan

Every plan has its own link. Use Copy shareable link to send a friend the exact benchmark and goal - it opens straight to the result.