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.
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.
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.
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.
% of MHR
VO2 Max / Max Effort
Anaerobic / Hard
Aerobic / Endurance
Fitness / Fat Burning
Maintenance / Warm up
Before submitting, please make sure you have ready:
Found on your purchase confirmation email
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:
For scoring, combine your times for each separate run to acquire your total time.
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.
If you have any questions or queries please do not hesitate to get in touch.
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.