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Test from Conconi for running



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 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 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.

Working out

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.





Start: February 2005 Last modified: 29 August 2020