4 x 1000m running test

The 4x1000m running test is a sport-specific 4-stage field test that allows an assessment of aerobic performance.

The test subject runs a distance of 1000 metres four times, whereby the running pace must be kept as constant as possible over the individual distances. A break of two minutes is observed between the individual runs. The first three 1000 metre stretches are run at a speed that corresponds to an easy, medium and fast endurance run. The last distance must be completed at the highest possible running speed that can be maintained over 1000 metres.

The running time is recorded using a stopwatch (to calculate the average speed), the heart rate values using a heart rate monitor (the average heart rate of the last 100 metres is recorded), the Borg values during the breaks and, if possible, the blood lactate values after each run. Training recommendations can be made using analysis software or the results can be evaluated using comparison tables:

More info:

• Training explained - Handbook of training theory (Jost Hegner)

  • Performance diagnostic procedures