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Mettle: Week 3 | Anaerobic Threshold

  • 3 Miles for time

    Evidence:

    • Fitness tracker activity

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

The PFT Three-Mile Run Test is a running field test for aerobic fitness. Participants are required to run as fast as possible over the distance. This test forms part of the US Marine Physical Fitness Test (PFT), performed by US Marine personnel every six months.

  • Brief

Instructions

  • Run 3 miles best effort for time.

Requirements

  • To ensure that participants don't just run down a big hill to get a good time/distance, you are required to finish your run roughly in the same place in which you started. You can achieve this by running a looped route or running out half way, turning around, and heading back to the starting position.

Anaerobic Threshold

You anaerobic threshold heart rate is found between the 80%-90% of your max heart rate. It is the heart limit in which you body can no longer fuel itself with oxygen and switches to burning glucose fuel stores within the body. Hence the world 'anaerobic', meaning 'without oxygen'. You should only be able to sustain this heart rate for around a 3 mile distance, which makes it a perfect heart rate zone to aim for when attempting this challenge.


Calculate the 80% and 90% 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 without fading.

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

Distance Achieved

19m 30s

20m 00s

20m 30s

21m 00s

21m 30s

22m 00s

22m 30s

23m 00s

23m 30s

24m 00s

24m 30s

25m 00s

25m 30s

26m 00s

26m 30s

27m 00s

27m 30s

28m 00s

28m 30s

29m 00s

29m 30s

30m 00s

30m 30s

31m 00s

31m 30s

32m 00s

32m 30s

33m 00s

33m 30s

34m 00s

34m 30s

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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