13 | Four Horsemen - Power

13 | Four Horsemen - Power

Four Horsemen Challenge Series

Test your limits against the 4 facet of fitness; power, speed, strength, and endurance. Can you survive the runpocolpyse?

Submission deadline:

00Days
00Hrs
00Mins
00Secs
  • Brief

Instructions

Distance
400m
Count
3

Speed and explosive power are crucial in running, fitness, and life. The speed test aims to record your three fastest times for a 400m run. You are allowed up to 5 minutes of rest between attempts. While walking is allowed, strive to cover the distance as quickly as possible.


Submit your individual scores for each attempt and then the system will total your time and award you a score.

Scoring

Time Points:

Time

Total sum of 3 attempts

Points

Top

03:00

60

Bottom

09:00

1

Requirements

  • Zero Elevation Loss

    To stop people running down a hill to get a good time, we require people to evidence zero elevation loss during their attempt. You can do this by either running a flat course, or, by ending the same spot in which you started. This can be achieved by running a looped route.

  • Set treadmill gradient to 2.5%

    It is preferred that you attempt this challenge outside, however, if you are unable to do so and must use a treadmill, the gradient of the treadmill must be set at 2.5%.

Recommendations

  • Utilise the 'Lap' button on your fitness tracker

    This will help you keep track of your times during the challenge. Alternatively, some fitness trackers allow you to create a workout within the app, to better track your performance.

Evidencing

  • Screenshot of fitness tracker lap times

    Take screenshots of your activities for upload.

    Some trackers you could use are Strava, Garmin or Nike Run.

Submitting

Before submitting, please make sure you have your evidence ready. Submit evidence for all of the challenges in the same challenge series by the deadline below to earn your Finishers Pip.

  • Rokman Membership Order Number

    Found on your latest membership purchase confirmation email.

  • Evidence

Deadline

It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until the end of the series deadline detailed at the top of the page.

Health & Safety

This is a brutal physical challenge for which you are responsible for your own health and safety. It is imperative that you read through, understand and follow our health and safety guidelines before you embark on your challenge attempt. This list is only a guide. It is your responsibility to take the appropriate health and safety measures during the attempt of a challenge.

  • Consult a physician

    You should consult a physician before you begin any strenuous exercise program, such as the one described on this website, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any challenges or exercise, stop immediately and seek medical evaluation.  

  • Plan your route

    On running challenges, we strongly recommend planning your route with online running route planners. This leaves out the guesswork, allowing you to know the distance and elevation before you embark on the challenge.

  • Let others know

    When performing any challenge, we strongly recommend you let a friend or family member know what you are doing and where and when you are doing it and what time you are expected to return incase you face any difficulty.

  • Carry a mobile phone

    We strongly advice that you carry with you a fully charged mobile phone and back up battery if possible.

  • Bad weather

    Keep an eye on the weather forecast.

  • Nutrition and hydration

    You are responsible for your own nutrition and hydration as this is a self-disciplined event. Please ensure you have enough fluids and food or adequate access to these. Click here to read our guide on fuelling correctly for this challenge.

Help & Support

If you have any questions or queries please do not hesitate to get in touch.

info@rokman.co.uk