Save 15% on sportswear | Use code MAY15

Four Horsemen: Week 2 | Power

  • Brief

Instructions

  • For week two, you are tasked with completing two separate runs at some point within the week. These runs test the individual's aerobic capacity and the ability of the heart and lungs to provide the body with oxygen for exercise. This is important in running, fitness and sport as it tests the individual's cardiovascular system's ability to continuously provide the muscle with adequate levels of oxygen to perform.

    • 1 mile for time (1.6 km)

    • 5km for time (3.1 miles)

Requirements

  • You must finish in roughly the same place in which you started

    To prevent participants running down a huge incline to get a good score, we require you to end your attempt in roughly the same location in which you started. This can be achieved by either running a single or multiple looped route. Alternatively, you could out halfway, turn around and return to the starting point, 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 mile for time

Time

6m 00s

6m 20s

6m 40s

7m 00s

7m 20s

7m 40s

8m 00s

8m 20s

8m 40s

9m 00s

9m 20s

9m 40s

10m 00s

10m 20s

10m 40s

11m 00s

11m 20s

11m 40s

12m 00s

12m 20s

12m 40s

13m 00s

13m 20s

13m 40s

14m 00s

14m 20s

14m 40s

15m 00s

15m 20s

15m 40s

Points

30

29

28

27

26

25

24

23

22

21

20

19

18

17

16

15

14

13

12

11

10

9

8

7

6

5

4

3

2

1

5km for time

Time

18m 00s

19m 20s

20m 40s

22m 00s

23m 20s

24m 40s

26m 00s

27m 20s

28m 40s

30m 00s

31m 20s

32m 40s

34m 00s

35m 20s

36m 40s

38m 00s

39m 20s

40m 40s

42m 00s

43m 20s

44m 40s

46m 00s
47m 20s
48m 40s
50m 00s
51m 20s
52m 40s
54m 00s
55m 20s
56m 40s

Points

30

29

28

27

26

25

24

23

22

21

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

Recommend products