Four Horsemen: Week 2 | Aerobic Fitness

Four Horsemen: Week 2 | Aerobic Fitness

  • Brief

Instructions

  • 5km for Time

    Cover a distance of 5km (3.1 miles) in as fast as time as possible in a single activity. Walking is permitted but participants are encouraged to cover the distance in as fast as time possible. This run will test your aerobic capacity and your cardiovascular system's ability to continuously provide the muscle with adequate levels of oxygen to perform.

requirements

  • Finish your run in the same place your started

    As this is a timed challenge, to stop people just running down a hill to get the best time possible, you are required to required to finish the run in roughly the same area in which you started. You can achieve that by either running a looped route, or, by running out halfway in one direction, then turning around and heading back to the start.

  • 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 departure

    We recommend planning your route beforehand on a route planner ,such as Map My Run, to avoid any road crossings, keep the gradient to a minimum and to take the guess work out when conducting the challenge.

Evidencing

  • Fitness Tracker

    Eg: Strava, Garmin, Fitbit...

Scoring

Once you have completed the three runs, your times are then added together for a total time and then scored below.

Advanced

20m 00s

20m 40s

21m 20s

22m 00s

22m 40s

23m 20s

24m 00s

24m 40s

25m 20s

26m 00s

26m 40s

27m 20s

28m 00s

28m 40s

29m 20s

30m 00s

30m 40s

31m 20s

32m 00s

32m 40s

33m 20s

34m 00s

34m 40s

35m 20s

36m 00s

36m 40s

37m 20s

38m 00s

38m 40s

39m 20s

40m 00s

40m 40s

41m 20s

42m 00s

42m 40s

43m 20s

44m 00s

44m 40s

45m 20s

46m 00s

46m 40s

47m 20s

48m 00s

48m 40s

49m 20s

50m 00s

50m 40s

51m 20s

52m 00s

52m 40s

53m 20s

54m 00s

54m 40s

55m 20s

56m 00s

56m 40s

57m 20s

58m 00s

58m 40s

1h 00m 00s

Points

60

59

58

57

56

55

54

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52

51

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49

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46

45

44

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40

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3

2

1

Submitting

Before submitting, please make sure you have ready:

  • Challenge Entry Order Number

    Found on your Challenge Entry purchase confirmation email.

  • Evidence ready to submit

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 and make take the necessary precautions.

  • 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