Stride pattern: 13-15 between hurdles
Top 400m hurdlers run 13 strides between hurdles in the first half, 14 by the back stretch, 15 in the last 100m as fatigue sets in. Plan it, train it, hit it.
400m hurdles is the hardest event in track. Pacing a 400, stride patterns between 10 barriers, alternating lead legs as fatigue sets in, holding form on the back stretch. Here's the full strategy, plus how AI handles 400H.
Top 400m hurdlers run 13 strides between hurdles in the first half, 14 by the back stretch, 15 in the last 100m as fatigue sets in. Plan it, train it, hit it.
When fatigue forces a 14- or 15-stride pattern, the lead leg switches. Athletes who can hurdle off either leg run faster 400s. AI grades both lead legs separately.
First 200 around 1-2 seconds slower than your open 200 PR. Second 200 holds, even if 1.5 seconds slower than the first.
400m hurdles changes across the race, AI checks all 10 hurdle clearances and tells you which ones held form and which broke. No other event has this kind of in-race variation, AI is built for it.
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Common questions athletes and coaches ask about this topic.
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