This event is for members of Harrogate Tri Club.

The event consists of two run sessions carried out two weeks apart. These sessions must be carried out in conformance with current social distancing guidelines and you should not run with anyone other than a direct family member from the same household.

Session 1

Do a 40 minute max distance run, but this must be capped at a heart rate (see below). This can be performed anywhere near your home, ideally on a flat surface, with a short 8-15 minute warm up. Clear your watch before you start the proper run, we don't want that warm-up file. You have to have a GPS watch and ideally a HR strap. Wrist-based technology for HR is unreliable but if that's all you have.

To set your maximum allowed heart rate calculate 180 - your age. So, if you're 40 years old (180-40 = 140), you can stick at the best pace but your average for 40 minute file you upload has to be 140 or lower.

Upload the link to your activity after you complete the run. This will show how you compare to other club members at the low end of your aerobic fitness over 40 minutes.

Session 2

Two weeks later repeat the above but this time do an 8km run at maximum effort.

Again, upload the link to your activity once you complete the run.

For any questions relating to the runs please contact Andy Brodziak direct.