Anaerobic Threshold Testing For Runners- The Conconi Test

Allowing structured running event training based on heart rate

The Conconi Test is a relatively simple way for runners to test and analyze their anaerobic threshold. The test takes it's name from the Italian exercise physiologist Francesco Conconi and was initially developed for cyclists to test performance however can be adapted to analyze lactate threshold levels in distance runners.

Test your anaerobic threshold to improve your running performance
Test your anaerobic threshold to improve your running performance | Source

The simplicity of the Conconi test for runners' anaerobic threshold

Many runners, whether they focus on local 10 km runs or specialize in marathon running, do not have access to a sophisticated laboratory environment and team of sports scientists to test their performance. The Conconi test negates the need for a laboratory environment.

To test your anaerobic threshold you will need

  1. A treadmill with the ability to control running speed
  2. A heart rate monitor watch and strap
  3. An assistant/ willing partner to record test values and be prepared for if you have any problems

If you are performing this test in the gym it is recommended to notify the management/ on site fitness instructor to ensure they are aware of what you are doing and happy for you to do this test.

How to perform the test and assess your anaerobic threshold

Please Note- always perform a thorough warm up of around 20 minutes prior to performing this test

  1. Start the stopwatch and your heart rate monitor and run steadily at a speed which feels easy to you. For instance 8km per hour (5 miles per hour) to begin with.
  2. At the end of 2 minutes running your partner must now make a note of your heart rate and ask you to raise the speed by 0.5 km/ hour or 0.5 miles per hour depending on the treadmill display
  3. Repeat stage 2 continuously
  4. Continue the test until your heart rate no longer reacts dramatically to changes in speed, you feel you have passed over your anaerobic threshold and you no longer feel that you can respond to the change in pace on the treadmill.

You should now have some results that look like the below:

Example Anaerobic Test Results

Minute
Speed (mph)
Heartrate (bpm)
2
5
120
4
5.5
124
6
6
129
8
6.5
133
10
7
139
12
7.5
145
14
8
149
16
8.5
153
18
9
158
20
9.5
161
22
10
163
24
10.5
165
26
11
166
28
11.5
167
 
 
 

Calculating anaerobic threshold heart rate from the above data

Working out your anaerobic threshold heart rate from the data is pretty straightforward

Plot a scatter- type graph of heart rate against time

Your heart rate initially should follow a linear progression and then offshoot at the point where you reach your anaerobic threshold as per the graphical plot below. This deflection point denotes your anaerobic threshold heart rate.

A plot of the results

Looking for your anaerobic threshold heart rate- the deflection point on the graph
Looking for your anaerobic threshold heart rate- the deflection point on the graph

Be aware this test only measures anaerobic threshold for running

Triathletes should consider performing the test on separate occassions- one day for running and one day for cycling after adequate rest.

Cyclists and Triathletes can consider using the Conconi Test for Cyclists

How often should you perform an Anaerobic Threshold test?

Consider performing a test like this on a monthly/ bi-monthly basis which will allow you to analyze changes in your exercise physiology as a result of your training. Ideally perform the test within an easy training week and get plenty of rest before and after the test to ensure you are fresh for the test to obtain a reliable result and recover adequately for you next workout.

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Comments 3 comments

mikeydcarroll67 4 years ago

You're welcome! It really does add to the clarity of the topic.


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CyclingFitness 4 years ago from Nottingham UK Author

Thanks Mike glad you liked. The stats seems like a simple addition to add some clarity to the information the test participant should be seeing- thanks for the feedback.


mikeydcarroll67 4 years ago

Wow great guide! I totally like how you incorporated the stats and stuff into your hub!

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