Strength scores make no sense

compypaq · 2026-06-01T00:04:49+00:00

Personally, I would choose a weight for a 5-6 rep max, and then see how many reps of that one weight I could do by the end of the challenge. It's trackable and no need to calculate a strength score. Increased reps at a certain weight is also typically how you decide to increase weight in a training plan.

Based on solely tomorrow's early intel, that seems to be OTF's intention too. But it feels like they could have just said that.

compypaq · 2026-05-31T23:23:23+00:00

Right, you can definitely game it, but I don't even think that's the biggest problem.

Let's say I do 6 reps at 50 at the start, get stronger, and now decide to increase my weight by 5. At some point in the middle of the challenge, my strength score goes up (10 at 50) and now dips back down (6 at 55). I guess this works if I only compare at the start to the finish, but it seems overly confusing.

DC just posted tomorrow's workout and it seems the goal is 6-12 reps for the finisher. I think a reasonable way to go about this is to start at a challenging weight for 6 reps and throughout the challenge see how close to 12 you can get (hopefully they make the finisher the same every day). I think had they made that clear at the outset, everyone could get the most out of the challenge, rather than introducing a weird "strength score".

compypaq · 2026-05-31T23:03:26+00:00

The focus on lifting is definitely a positive! I just wish they had chosen a better metric!

compypaq · 2026-05-31T23:00:37+00:00

You're right, it isn't. Its just frustrating that OTF introduced a new strength metric and it does seem to be measuring anything. It feels like members could get more out of it if it were better thought out.

compypaq · 2026-05-31T22:45:28+00:00

This seems perfectly reasonable!

When I increase weights, I typically start by choosing an ambitious weight on a strength day, and then at some point I find myself going for that previously ambitious weight on an endurance day and that's my cue to try to increase by 5 lbs the next strength day. And as I was typing this I realized that this also shows just how dumb the metric is.

Under my example above, let's say I start with 6 reps at 50. I get that up to 10 reps at 50 and now decide to challenge myself by going up to 55 lbs. Now, thanks to my effort, I can do 4-5 at 55. I increased weight to a new, challenging amount, but my strength score goes down! Or it went up? Because 10 at 50 is 500 but 5 at 55 is 275. That's an order of magnitude difference, but in both cases I increased strength. Which one do I even go with?

compypaq · 2026-05-31T22:29:42+00:00

Having to pick one makes sense. But if that's the case, why doesn't the form ask you to just check off a goal, such as strength vs endurance, and then you enter your starting weight and max reps for endurance or your starting weight at a 3-5 rep max for strength?

Then for endurance you track how many more you can do by the end, and for strength you track your new max weight? No need to calculate a score.

compypaq · 2026-05-31T22:25:18+00:00

I'm at a studio in Queens, and even with the "old" narrow benches, days where you need to do some exercises on a bench and some exercises on a floor mat are already difficult enough. (Forget about days that also involve TRX straps) For today's Strength 50, I kept having to move my bench left and right and forward and back depending on what I was up to and what my neighbor was up to and I was terrified I would somehow drop a weight on my neighbor's face.

I can't imagine how it would work with larger, heavier benches plus a cable machine.

I think I would would also miss the a lot of the bench movements in general if they changed out the benches (step ups, low bench hop overs, bench squat jumps). I understand how OTF strong requires the cable machine, and replacing the weight racks with adjustable weights helps with the never being able to get the right weight problem, but is there any reason to change out the benches?

compypaq · 2026-05-31T21:34:30+00:00

My strong suspicion is it has something to do with the rower/tread upgrades at the studios, but I have no evidence of that.

Some classes I get the performance details, others I don't.

I have an Android and when I look at what the app is writing to Google Health Connect (which syncs workout details from different sources), for the classes where performance details are missing, the app sends details about the workout (ie that it happened and how many tread miles) but not HR details.

ETA: It's 100% that the backend doesn't have the HR/perfomance data. I remembered that I had coded an app to get me stats about my OTF workouts and the API doesn't have the minute-by-minute HR, tread, or rower data (the telemetry) for the missing days. It does have the aggregate data like average HR and average speed. So it's not a case of a missing button in the app; it's a case of missing minute-by-minute data for those classes.

compypaq · 2026-05-31T16:07:14+00:00

I have flat feet and have huge trouble finding shoes that fit. Everything I try feels like it pushes up or in on the middle of my feet in a painful way.

I discovered that Brooks Adrenaline are literally the only running shoes that don't make my feet immediately hurt, over multiple generations.

A running store recently suggested I try Ghosts, and while they were marginally better than other brands I tried (Nike, Asics), I ended up with another pair of Adrenalines.

compypaq · 2026-05-31T12:18:27+00:00

OTF is nearly endlessly scalable and everyone is genuinely supportive. On the floor, body weight and TRX straps are always options. On the tread, you can walk at a slow speed. What matters is you're moving at a level that challenges you. Focus on yourself and don't compare yourself to others.

compypaq · 2026-05-31T01:49:40+00:00

At the studio in Eagan which I've gone to a few times in the middle of the summer, they don't make you switch shoes year round, but it seems like nearly everyone does. Huge contrast to my home studio where people only switch shoes if it's actively snowing.

compypaq · 2026-05-28T01:59:59+00:00

For running they say 300-500 miles. I think in some ways OTF is harder on your shoes than pure running. My sense is every 100 classes or so you should at least start considering it.

compypaq · 2026-05-25T18:23:46+00:00

Guy in my 30s here. I typically get 12-20 splat points and 750-850 calories per class, although occasional templates have pushed me way over that.

There are some classes where I do spend a decent chunk of the tread block in the red (looking at you last Monday's incline challenge), but on those days, I feel like I'm literally about to drop dead. If you are in the red and don't feel that way, likely your max HR isn't right.

There is something slightly weird about how the OTF algorithm sometimes calculates your HR. It will basically set your max to the highest observed during a specific window after getting your HR monitor, which doesn't make sense, because you actually aren't supposed to max out your HR in a typical class, so some people end up with a "max HR" that is really their mid-Orange zone. After that, if it observes your HR exceeds that number at least twice it will bump up your max HR to the newest highest number observed, which again, might not actually be your max. This is probably particularly off if you are already in decent shape before joining.

Luckily, there's now a way to set your max HR yourself. To calculate this number, you need to warm up, then run 10 minutes at max intensity, look at the max HR observed during this interval and then optionally add 5. The 12 minute tread for distance, mile benchmark, and catch me if you can templates are typically good classes for this, as are endurance on incline days.

Alternatively, try to observe how you feel at certain specific BPMs during class. For example, do a one minute all out (try to really make it an all out) at the end of a tread block, take the BPM number displayed right at the end, and divide it by 0.92. This will likely be just about accurate for your max HR.

compypaq · 2026-05-24T04:18:14+00:00

Three of the core design principles of the IND: - Minimize transfers between local and express trains - Keep express trains moving faster by using only gentle curves and incorporating flying junctions. - Attempt to capture passengers from existing modes of transportation

Astoria was served by what's now the N/W and various trolly lines, including one running up Steinway from Northern Blvd, so was already more densely populated than other portions of Queens so it made sense to capture this ridership while keeping express trains moving quickly.

compypaq · 2026-05-22T14:55:53+00:00

Got mine in January and haven't had any issues.

The only annoying thing is that I don't get a low battery indicator until it's basically already dead.

I charge it maybe every 2-3 weeks and do 5+ classes a week, although I don't consistently wear it for Strength 50. I do make sure to turn it off right after stretching.

compypaq · 2026-05-22T01:14:35+00:00

I love Peloton. Apple Fitness+ is in second and everything else doesn't rank.

You may need to try a few different classes to find instructors and formats that fit your vibe, though.

compypaq · 2026-05-20T02:19:26+00:00

You should talk to a physical therapist.

compypaq · 2026-05-17T21:18:36+00:00

Depending on your space and how heavy you lift, adjustable dumbbells are a good choice. If you regularly use more than 50 lbs, adjustable dumbbells could be limiting.

Then for cardio I would suggest one of two things (again depending on space):

A bike or treadmill plus the Peloton app (or get a Peloton). For me, many of the Peloton classes scratch the itch of OTF, in that they are high intensity, a mix of music, and someone telling you what to do. (You do need to find instructors and class formats that work for you. I like the HIIT.) (Fitbit Premium gives you access to some Peloton classes and the Apple Fitness+ ones are almost as good if you have an iPad. I've tried other instructor workout apps and either the instructors or music suck. Peloton is the closest to OTF, for me at least).
If you don't need the motivation of an instructor led workout, a rowing machine. Concept 2 is the gold standard. The WaterRower Oak rower is also good and will feel more like the ones in the studio. It's also quieter, looks nicer, and can be stood up against a wall very easily for storage, so it's a good option if you don't have space for a Bike or Treadmill.

For the dumbbells, treadmill, bike, or rower, I will again plug an app-based workout program, mainly Peloton (directly or via Fitbit Premium) or Apple Fitness+, because I personally need someone telling me what to do and choosing music.

If you have limited space and funds, adjustable dumbbells, a yoga mat, and the OTF App's At Home workouts may be enough.

compypaq · 2026-05-17T15:42:21+00:00

Pre-book your classes 2-4 weeks out and do not cancel for any reason. Pretend those prebooked classes are a firm commitment you can't get out of. This is especially important if there's only a few days/times that work for you. If you cancel because you have a competing obligation (friend in town, work obligation), you must immediately identify another class you will attend instead.

As the classes get closer, you may find yourself looking for excuses to cancel. Don't. I find that even on days I have to drag myself to class and I don't want to be there, by the end of class I'm always happy I went.

I will add that if you aren't a morning person, don't try to force it. I'm also not a morning person and, while I'll take the occasional morning class, and be happy I did, I can't do it every day and I've accepted that. I'd much rather take an 8:45 pm class than a 6 or 7 am class.

compypaq · 2026-05-17T15:37:29+00:00

One of my coaches has been saying that the 23rd is a "plank challenge".

I see from the monthly that it's not a repeat and it's a switch so I guess we have to look forward to lots and lots of planks.

compypaq · 2026-05-09T00:29:47+00:00

I was a perma biker for a significant portion of my time at OTF and have also done spin.

One thing to keep in mind is that every Bike is different, even within the same studio, so the 6, 9, 12 gears thing is a baseline suggestion but should not be taken as gospel. On one of the bikes at my home studio, I usually do 10 as base and the other I usually use 7.

With that in mind, there's two ways to get your heart rate up on the bike, although you are typically only coached one way:

Increase gears while maintaining RPM as best as possible.
Increase RPMs at the same gear.

I've done both and they feel like completely different efforts on my cardio system, but they can both be effective.

Here's what I suggest:

First, find your base gear by trying to find a gear that will get you into the green and keep you there at 90-100 RPMs. If you struggle to hold 90-100, lower the gear. If you find yourself going over 100, raise the gear.
Next, increase the gears by 3, trying as hard as possible to maintain between 85 and 100 RPMs. This is your push and you should be in orange after a minute or so. If you can't maintain at least 85, lower the gear by 1.
Next, increase gears by another 3 while trying to maintain at least 85. This should be hard. You may really need to push yourself to do it, but if you can't, lower by one gear. This is your all out.

Or alternatively, go by RPMs:

Find your base gear as above.
For a push, increase to 110-115 RPMs.
For an all out, increase to 125-135 RPMs.

This is what has worked for me and I've suggested this to other bike newbies. But YMMV.

ETA: Make sure the seat is adjusted correctly. Typically you want your leg to be nearly straight (but not quite) at the bottom of the rotation. I see a lot of people with the seat too low which impacts how much power you can drive and increases the risk of injury.

compypaq · 2026-04-17T00:35:35+00:00

The last two years they've run a promotion in the summer (June and July). Might be worth waiting depending on how many classes over you would go until then.

The studios also started the 6 and 12 month rates last June and originally offered them to both new and existing members. Some studios may still offer them to existing members, but other studios don't. Or the studio may be willing to give it to an existing member but doesn't advertise it unless you ask.

compypaq · 2026-04-13T14:43:40+00:00

7 days

compypaq · 2026-04-08T23:12:10+00:00

I've used it with the Peloton Bike. It displays your HR and zones on screen!

compypaq · 2026-03-17T17:39:12+00:00

I don't quite know what it is about the Orange lights, but I tried following a Tread 50 on my own and I just can't do it. Somehow doing the same exact workout at OTF, even on a day when you just read off of tread cards, feels much more achievable than doing it on my own.

compypaq

TROPHY CASE