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Exercises Movements, technique & proper execution

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Old 12-30-2009, 06:41 AM   #1
Charles Applin
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400m Run equivalents

I'm wondering what exercises are equivalent (cardio impact mainly, but also time to complete) for the 400m sprint.

Only ones I can think of are:

400m Run
500m Row
50 SDHP (45#)
50 Wallballs (15#, 10ft)
50 Thrusters (45#)
50m Swim (no jump or push offs)
800m Bike (single speed)

Any others, preferably that can be done with standard gym or health club equipment?
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Old 12-30-2009, 08:16 AM   #2
Richard Joy
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Re: 400m Run equivalents

I'd suggest:

box jumps (maybe 50?, not sure how many would be a good 400m sub. I'd say however many you can do in 2 minutes would be a good target)

50 double unders (I feel a little more confident about this number, but if you're good at DUs, you might want to do more. 100 might be more appropriate for some people)
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Old 12-30-2009, 11:11 AM   #3
Nic Kirkland
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Re: 400m Run equivalents

50 bupees
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Old 12-30-2009, 11:16 AM   #4
Jesse Emers
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Re: 400m Run equivalents

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Originally Posted by Nicholas Kirkland View Post
50 bupees
Thats a little overkill IMO.
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Old 12-30-2009, 11:40 AM   #5
Brian Bedell
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Re: 400m Run equivalents

Can't you just do any full body exercise for like a minute all out and then stop? row, bike, swim, jumping jacks, burpees, box jumps, thrusters, cj, squats, kips, etc etc.
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Old 12-30-2009, 08:27 PM   #6
Stephen Yosypiw
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Re: 400m Run equivalents

double unders, tuck jumps? I agree with Brian. And 50 burpees would take me at least 2-2:30, and 400m takes me about 1min. Reckon 50 is too high a number, maybe about 30? Unless Nicholas, you're a beast, in which case good for you and keep up the 50 burpees.
Imagine doing the Lumberjack 20 with 50 burpees instead of the 400m run...haha.
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Old 12-30-2009, 09:05 PM   #7
Leslie Powell
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Re: 400m Run equivalents

A fast-ish 500M row takes 1:25-1:30 for a male and will leave most people on the floor gasping for breath.

I'd suggest that a 300 or 400M row makes a better sub for a 400M run if you're looking for similar time frames and impact. It's *a lot* easier to run a 1:15 400 than to row a 1:15 500. One is junior high school track level, the other is world class.
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Old 12-30-2009, 09:55 PM   #8
Steven Low
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Re: 400m Run equivalents

Rowing and running should not be equivalent distances. They're different modalities. I would keep it 500m row to 400m sprint.

Burpees depend on bodyweight. I tried both 400m and 50 burpees out of shape a while ago. 400m can put me out for 20 minutes when I'm out of shape... 50 burpees consecutive as fast as possible can only put me out for about 5-10 minutes on the floor. It depends.

For lower bodyweights 50 burpees is probably too easy.

50 quality tuck jumps would probably be good as well.
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Old 12-30-2009, 10:47 PM   #9
Mauricio Leal
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Re: 400m Run equivalents

Equivalent distance/time in swimming is usually 1/4, so 100m. Those are some good alternatives, but I really don't think anything can be called equivalent to a true 400m sprint. If you're not a good track runner, and the equivalent thing doesn't pretty much break you, it's not a good replacement. Think about the force/impulse generated in each stride, and the stride rate/frequency for similar exercise comparisons. A 100m swimming sprint I think comes close as far as feeling, but the power output in running is noticeably higher for the similar durations/intensities. Also, because running is so leg centric the lactic acid build up is keeeeler.

Edit: I think a good way to determine the validity of an alternative would be to take zoomed in face photos in the last 10-15 seconds of the "effort" and carefully compare and contrast the visible pain.
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Last edited by Mauricio Leal; 12-30-2009 at 10:52 PM..
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Old 12-30-2009, 11:56 PM   #10
Sam Ser
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Re: 400m Run equivalents

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Originally Posted by Steven Low View Post
Rowing and running should not be equivalent distances. They're different modalities. I would keep it 500m row to 400m sprint.

Burpees depend on bodyweight. I tried both 400m and 50 burpees out of shape a while ago. 400m can put me out for 20 minutes when I'm out of shape... 50 burpees consecutive as fast as possible can only put me out for about 5-10 minutes on the floor. It depends.

For lower bodyweights 50 burpees is probably too easy.

50 quality tuck jumps would probably be good as well.
wouldn't 50 burpees take about twice as long as a 400m run?

even the best times i've seen for 50 burpees are in the low 2 minute range (i'm jealous!), and it seems to me that that kind of performer would also be able to run 400m in about a minute.

also, as fast as a 2-minute performance is for 50 burpees, the movement is still much slower than a sprint.

can this really equate?
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