The 400 m

400 m is one lap of an athletics track, in lane 1. It is the classic interval distance: long enough to work at your maximal aerobic speed, short enough to keep good form.

• A classic session: 6 to 10 × 400 m, each close to your maximal aerobic speed, with 60 to 90 s of jogging between each.
• The goal isn’t the fastest first lap, but even laps.

In Kadence, 400 m mode works on a track or the road: a beep at 200 m with your split, faster beeps over the last 50 m, then your time for each lap and whether it is on target.