Endurance discipline · Track
400 m intervals
400 m intervals is a endurance discipline in BYOH, trained with track and building stamina and quickness. Its ladder runs from 1 rep at Level 1 to 16+ reps at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
400 m intervals starts at Level 1 with 1 rep. Level 5 asks for 6 reps, and Level 9 - the last level a person can train towards - 16+ reps. The largest single jump is from Level 8 to Level 9, 12 reps to 16+ reps.
| Level | Target |
|---|---|
| 1 | 1 rep |
| 2 | 2 reps |
| 3 | 3 reps |
| 4 | 5 reps |
| 5 | 6 reps |
| 6 | 8 reps |
| 7 | 10 reps |
| 8 | 12 reps |
| 9 | 16+ reps |
| 10 · Legend | Provisional elite interval gate |
The record past Level 9
400 m intervals — Provisional legend benchmark.
BYOH uses a provisional final gate until a comparable governed record format is selected. This is a provisional benchmark rather than a governed record.
How it is done
- Warm up and use a measured route.
- Run each repeat at an even pace.
- One rep means 400 m followed by up to two minutes recovery.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One repetition is 400 metres run at the pace below, followed by up to two minutes of recovery.
- The set
- One session, unbroken. The recovery is part of the repetition, not a rest from the attempt.
- Pace and recovery
- Every repeat must be run in 2:30 or less - the standard BYOH sets for Level 1 of the 400 m - and no repeat may be more than fifteen seconds slower than your fastest one. Take more than two minutes of recovery and the session ends there.
- What you need
- A measured 400 metres, flat, with room to slow down safely at the end.
- What ends it
- A repeat outside the pace, or a recovery longer than two minutes, ends the session at the count you had reached.
What it builds
400 m intervals feeds Stamina and Quickness in a hero’s record, working cardiovascular, legs.
- Interval capacity
- Aerobic endurance
- Whole-body work capacity
- Acceleration
400 m intervals is one of 7 endurance disciplines. It shares its track requirement with 1 other endurance discipline. Stamina is also built by rope jumping, burpees, mountain climbers and 3 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- The EnginePath · Level 3
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
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