Training articles

Evaluate your performance in the race, 3 test to evaluate it

We propose several tests so you can evaluate your career on foot.

The stress tests carried out by professionals and controlled with various parameters, which are not usually available to the athlete, are the best option to evaluate performance and career development. However, to carry out a record of our performance evolution and adjust the training rhythms, we will propose several tests so that you can evaluate your race on foot.

Maximum Aerobic Speed ​​(VAM)

The speed is related to the oxygen consumption through the Maximum Aerobic Speed ​​(VAM), which is that speed that the athlete can maintain while his oxygen consumption is maximum (Billat, 1996).

2.000 km test

One of the simplest tests, logistically speaking, to evaluate VAM is the 2.000m test. It is carried out on track or flat terrain, carried out at the highest possible speed and increasing in the last 400m up to a perception of maximum effort. You must record the total time (minutes and seconds) and the heart rate at the end of the test. Various calculators will allow you to calculate your training zones, such as this one https://2peak.com/tools/mas.php

5 test minutes

However, if the level of physical condition and the athlete's experience are low, it will be difficult to maintain a high effort for so long, so we have the option of Test of the 5 minutes.

This test has a similar protocol, perform it at maximum maintained speed, record distance traveled and heart rate at the end. Then calculate the VAM (Km / h) by multiplying the distance traveled (in Km) by 12 (given that 1h = 5min * 12) and use the following table to establish your training zones.

ZONE / RHYTHM

ABBREVIATION

% FCmxima

% VAM

Active or regenerative recovery

R0

<65%

<65%

Aerobic threshold

R1

70-80%

65-75%

Anaerobic threshold

R2

80-90%

75-85%

Maximum oxygen consumption

R3

95-100%

90-100%

Anaerobic capacity

R4

-

105-120%

Anaerobic power

R5

-

120-140%

Alactic anaerobic power

R6

-

> 140%

Adapted from Pallarés and Morán-Navarro (2012)

Conconi Test: Anaerobic threshold

The objective of the Conconi test is the determination of the anaerobic threshold by the relationship between speed and heart rate. The heart rate increases as the intensity of the exercise increases until reaching a stabilization point despite increasing the intensity. This point corresponds to the anaerobic threshold (Conconi et al., 1982).

To do this you must run on an approved athletics track, with Speed ​​increase in 0.5Km / h each 200 meters and until exhaustion and have a clock to record the speed and heart rate.

Once you plot the velocity in relation to the heart rate, you can observe the deflection (drop or plateau) of the heart rate to establish the anaerobic threshold (Conconi et al., 1982).

When you repeat it during the season, you can understand the improvement in your performance as long as at the same speed the heart rate is lower than the reference test and the threshold point has improved.

To see real results it is advisable to perform evaluation tests once trained between 3 and 4 weeks of preseason and repeat throughout the season depending on the contents and training objectives.

References

Billat, LV, & Koralsztein, JP (1996). Significance of the velocity at VO2max and time to exhaustion at this velocity. Sports Medicine, 22 (2), 90-108.

Conconi, Francesco; M. Ferrare; et al. (1982). «Determination of the anaerobic threshold by a non-invasive field test in runners». Journal of Applied Physiology. 52 (4): 869-73.

Pallarés, JG; Morán-Navarro, R. (2012). Methodological proposal for the training of cardiorespiratory resistance. Journal of Sport and Health Research. 4 (2): 119-136.

Test Your Maximum Aerobic Speed. Available at: www.2peak.com/tools/mas.php

Laura García Cervantes

Dra. Science of Physical Activity and Sport

Technical Director Club Trikatlón Tres Cantos

Triathlon and Swimming Senior Trainer

Paratriathlon Specialist Trainer

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