Rated "Excellent" on TrustPilot

Mettle: Week 4 | Aerobic Threshold

  • Long Distance Endurance Run

    Evidence:

    • Fitness tracker activity

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

The final week is designed to test your aerobic fitness zone and your ability in endurance. Accumulate the set distance in relation to your level of entry across the week. Bonus points awarded for the fewer workouts taken to achieve your target.

  • Brief

Instructions

  • Accumulate the set distance in relation to your level of entry across the week.

    Entry-Level

    Advanced

    Intermediate

    Moderate

    Novice

    Distance

    30 miles

    25 miles

    20 miles

    10 miles

Requirements

  • Uploaded each individual run separately to the submission form

aerobic Threshold

You aerobic threshold heart rate is found between the 70%-80% of your max heart rate. 


While training aerobically, breathing and heart rate can be maintained for a sustained period of time, for example; long distance running. During aerobic exercise, the primary fuel source is oxygen and the body's fat stores, of which even the leanest among us have infinite stores for exercise.


Calculate the 70% and 80% ranges of your max heart rate that was discovered in week 1 and try to keep your heart rate in this range when completing the challenge. You should find that this provides you with the perfect pace to hold around the course.

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

Completion Points

Entry-Level

Advanced

Intermediate

Moderate

Novice

Points

40

30

20

10

Workouts to complete bonus Points

Workouts

1 workout

2 workouts

3 workouts

4 workouts

5 workouts

6+ workouts

Points

20

10

5

3

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.

Recommend products