The simplest methods to stipulate the anaerobic threshold
are listen to your
breathing: if you will pant then you sit around the threshold. Much more
reliable are Conconi-test, the effort test where the intensity is step by
step intensified and thereby the belonging heart rate measured. It
goes there from the heartrate linearly increases at increasing the
speed to the anaerobic threshold. Beyond this threshold goes this linear link
lost. After the test using a heart rate graph the threshold is valued.
For the implementation of the test is necessary: a 400m
athletic track, a heart rate monitor and possibly a helper who notes the times
and thereby the belonging heart rate.
Do a warming-up of about 20 minutes. Hereafter the test starts.
It is the intention that every 200m approximately 2 à 3 seconds
more rapidly is run.The beginning speed of the first 200m must
stand expect in reasonable proportion with the speed of
eventually the threshold speed. In other words take 12 up to 16
200m-times so that it is run in sum about 10 à 12 minutes. Thus
start less well-trained the first 200m in 75 seconds, well
trained start with 60 seconds. After each 200m a helper notes
the running time and the heart rate. At a heart rate monitor
with memory a helper is of course not necessary: busy on the
memory bud is sufficient. You make more runs until you start
pant considerably: you run then above the anaerobic threshold.
Calculate firstly what km/hour course speeds by 200m is. The formula for this
is: speed = 720/time.
Then you will develop the data in a heart rate/speed graph; draw a line by the
points. The heart rate increases linear to the threshold speed. This means that
the bend in the curve is the break-even point!
A clear example
To make it more clear, an example of someone with anaerobic threshold of 182 and thereby a belonging running
speed of 14.0 km/h. See also after the rack table the graph of Conconi.