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Four Horsemen: Week 1 | Power

  • Brief

Instructions

  • Speed and explosive power are important components of success in many aspects of running, fitness and life. The aim of the speed test above is to perform the three separate runs to cover the most distance as possible in the times set above. The distances across the three efforts will then be summed together and points awarded accordingly.

    • 1 minute best effort

    • 2 minutes best effort

    • 3 minutes best effort

Requirements

  • You must show an elevation loss of no less than 1m

    To prevent participants running down a huge incline to get a good score, we require them to prove an elevation loss of no more than 1m via your fitness tracker recording. To achieve an elevation loss of no more than 1m it is suggested that you run a looped circuit around a running track or park on a flat as possible surface, and you must complete at least 1 loop during the run. Alternatively, you could perform shuttle runs between two points, however, the time it takes to turn around could slow you down.

  • Set treadmill to 2.5% gradient

    It is preferred that you tackle this challenge outside. However, if you are unable to do so, you may use a treadmill to complete the challenge. If you do decide to use a treadmill, you must set the treadmill gradient to 2.5%.

Recommendations

  • Plan your route before hand

    Use a route planner to plot your route before you set off. Try and select the flattest route possible with as little disturbances as possible, i.e. road crossings.

Evidencing

If you have purchased a Challenge Pack, you are eligible to submit your challenge evidence for review, verification and scoring. You may only submit your evidence once. All evidence is final.

Evidence Format:

  • Fitness Tracker Activity
    i.e. Strava, Garmin, etc.

Submitting

Before submitting, please make sure you have ready:

  • Challenge Pack Order Number

    Found on your Challenge Pack purchase confirmation email. If you are yet to purchase a Challenge Pack you can do so via this link: Purchase Challenge Pack

  • Weblink to Evidence

    Unfortunately, we do not yet have the technology to allow you to directly upload your evidence, so in order for you to submit your evidence we require you to submit a weblink to such evidence. There are a number of ways to get a weblink to your evidence, you can either:

Scoring

1 minute best effort

Distance Achieved

400m

385m

370m

355m

340m

325m

310m

295m

280m

265m

250m

235m

220m

205m

190m

175m

160m

145m

130m

115m

Points

20

19

18

17

16

15

14

13

12

11

10

9

8

7

6

5

4

3

2

1

2 minutes best effort

Distance Achieved

775m

745m

715m

685m

655m

625m

595m

565m

535m

505m

475m

445m

415m

385m

355m

325m

295m

265m

235m

205m

Points

20

19

18

17

16

15

14

13

12

11

10

9

8

7

6

5

4

3

2

1

3 minutes best effort

Distance Achieved

1,150m

1,105m

1,060m

1,015m

970m

925m

880m

835m

790m

745m

700m

655m

610m

565m

520m

475m

430m

385m

340m

295m

Points

20

19

18

17

16

15

14

13

12

11

10

9

8

7

6

5

4

3

2

1

Deadline: 7-Days

It is highly recommended that you complete the challenge within 7-days of its issue, however, we will accept submissions right up until 7-days after the end of the series. We will not accept submissions after this time.

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

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