About Conconi Test Some of your training questions that this test can answer:
What heart rate zones should I train at to improve my running performance?
What heart rate should I use for interval training?
How do I know when I'm at my anaerobic threshold?
What pace should I use for improving my anaerobic threshold?
The Conconi test (Conconi et al, 1982) is a simple method for measuring the approximate values of an individual's maximum, anaerobic and aerobic threshold rates. This short 2.4km treadmill test will enable you to determine the zone you should be training at. Maximal tests have been designed for the needs of professional athletes rather than for those of non-competitive exercisers. Very seldom an ordinary, physically active man or woman has the possibility to costly and exhaustive laboratory tests.
Why you should know your Anaerobic Threshold From 80% to 90% of your Maximum Heart Rate, you will be training at or near your anaerobic threshold. When training within this range, the primary benefit is to increase your body's ability to metabolize lactic acid, allowing you to train harder before crossing over into the pain of lactate accumulation and oxygen debt.
If you were asked to describe the intensity of this level, you would say it was "hard". You are going to feel the pain that comes with training hard - tired muscles, heavy breathing and fatigue. If you keep with it though, in return, the training effect will occur, and you will be able to sustain more work over longer amounts of time at lower heart rate levels. This is the zone that you should be training at.
Details of the Conconi Test Before you start the test, your starting speed and how much you increment your speed by will be determined. In the Conconi test, the athlete increases their speed gradually every 200m and the heart rate and time are recorded at each 200m point. This gradual increase in speed every 200 metres is maintained until the athlete is unable to maintain the pace. Speed versus heart rate is then plotted on a graph from which the athlete's anaerobic threshold can be determined.
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement. Reliability would depend upon how strict the test is conducted and the individual's level of motivation to perform the test and sustaining the increasing pace.
The AT pace or Lactate Threshold HR calculated indicate the effort you are likely to sustain a 10k road running race. With the knowledge of this threshold, athletes should target to plan their training zones with reference to this threshold according to the type of competition they intend to train for.
A good estimate for aerobic threshold has proved to be the lactate threshold minus 20bpm. This should indicate a sustainable pace for long endurance training.
