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Mettle: Week 1 | Anaerobic Capacity

  • Best-effort 400m Runs x 3

    Evidence:

    • Fitness tracker activity

      e.g. Strava, Garmin, Map My Run, etc...

The 400m run test requires the participants to run a number of 400m intervals at maximal effort measuring your capacity to operate at high intensities. The test is also able to predict your Max Heart Rate, thus enabling you to identify your heart rate zones for effective training.

  • Brief

Instructions

  • Begin by jogging 400 meters as a light warm-up, unrecorded by your fitness tracker.

  • Then, turn around and start your fitness tracker to record your first 400 meters running as fast as you can back to your starting position, stopping and saving your tracker activity once your tracker states you have achieved 400m. 

  • Repeat the entire sequence two more times, for a total of six laps (three jogging unrecorded, three best-effort recorded).

  • You should end the challenge with three separately recorded best-effort 400m runs to submit.

Requirements

  • The route you choose to run must be as flat as possible. To manage this, each run must not have an elevation loss greater than 3ft. We allow 3ft as a margin of error. You can achieve this by either finding a flat surface to run on or by running a loop, finishing your sprint in the same place you started.

  • You must submit each run separately via the submission form for scoring and evidencing.

MAx Heart Rate

Your Max Heart Rate  (MHR) is the greatest number of beats per minute your heart can possibly reach during all-out strenuous exercise. If you know your max heart rate, you can use it to plan your training runs specifically designed to improve each area of fitness, including your Aerobic fitness Anaerobic fitness and VO2 Max. You can put these identified heart rate zones to good use through the rest of the series. By maintaining your heart rate in the correct zone during each challenge, you should enable your body to achieve the best performance possible.


If you wear a heart rate track during this challenge, you will be able to gauge your max heart rate. 


Just before you start to slow down on the third sprint, look at the number on your HR monitor. This will give you a good estimate of your unique maximum heart rate.


Once you have your number, you can use it to plan your training runs with unique heart rate training zones.


For more information on heart rate training and how workout your training zones click here.

Zone

% of MHR

Training

5

90-100%

VO2 Max / Max Effort

4

80-90%

Anaerobic / Hard

3

70-80%

Aerobic / Endurance

2

60-70%

Fitness / Fat Burning

1

50-60%

Maintenance / Warm up

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

    e.g. Strava, Garmin, Map My Run, etc...

Submitting

Before submitting, please make sure you have ready:

  • Challenge Pack Order Number

    Found on your purchase confirmation email

  • Weblink to Evidence

Acquiring a Weblink

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:

  • Upload your evidence to our Team Rokman Facebook Group
  • Share the direct weblink to your fitness tracker activity
  • Share a link to a screenshot of your activity via a file-sharing website such as wetransfer.com

Scoring

For scoring, combine your times for each separate run to acquire your total time.

Combined Time

3m 00s

3m 12s

3m 24s

3m 36s

3m 48s

4m 00s

4m 12s

4m 24s

4m 36s

4m 48s

5m 00s

5m 12s

5m 24s

5m 36s

5m 48s

6m 00s

6m 12s

6m 24s

6m 36s

6m 48s

7m 00s

7m 12s

7m 24s

7m 36s

7m 48s

8m 00s

8m 12s

8m 24s

8m 36s

8m 48s

9m 00s

Points

60

58

56

54

52

50

48

46

44

42

40

38

36

34

32

30

28
26
24
22
20

18

16

14

12

10

8

6

4

2

1

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.

Help & Support

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

info@rokman.co.uk

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.

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