Anaerobic Threshold Testing for Runners: The Conconi Test
Marathon runners can assess both performance and lactate thresholds with the Conconi test.
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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 its name from the Italian exercise physiologist Francesco Conconi and was initially developed for cyclists to test performance. However, it can be adapted to analyze lactate threshold levels in distance runners.
The Simplicity of the Conconi Test
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 a 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:
- A treadmill with the ability to control running speed.
- A heart rate monitor watch and strap.
- An assistant/willing partner to record test values and be prepared 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 that they are aware of what you are doing.
Test your anaerobic threshold to improve your running performance.
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.
- Start the stopwatch and your heart rate monitor and run steadily at a speed that feels easy to you. For instance, eight km per hour (five miles per hour) to begin with.
- At the end of two minutes of 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/hour depending on the treadmill display.
- Repeat step two continuously.
- 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 |
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|
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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.
Looking for your anaerobic threshold heart rate—the deflection point on the graph.
Be Aware This Test Only Measures Anaerobic Threshold for Running
Cyclists and Triathletes should consider using the Conconi Test for Cyclists.
Triathletes should consider performing the test on separate occasions—one day for running and one day for cycling after adequate rest.
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 your next workout.
More Articles on Running Marathons
- 24 Week Marathon Training Schedule for Beginners
A marathon training schedule for beginners featuring 16 and 24-week novice marathon running training programs to get you from no running experience to completing your first 26.2-mile race, including tips to establish how to know if you can run a mara - Ideal Physiological Characteristics for Marathon Runners
What does a marathon runner's body look like? Here's a guide to the essentials of marathon running physiology, including the aspects of muscle fibre types, VO2 max, lactate threshold, biomechanics, and glycogen storage.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
Comments
surewaytohealth on March 17, 2017:
Lots of useful information in this post!
mikeydcarroll67 on January 11, 2012:
You're welcome! It really does add to the clarity of the topic.
Liam Hallam (author) from Nottingham UK on January 11, 2012:
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 on January 11, 2012:
Wow great guide! I totally like how you incorporated the stats and stuff into your hub!
