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 evolution. However, to keep track of our performance evolution and adjust training rhythms, we are going to propose several tests so that you can evaluate your running career.

Maximum Aerobic Speed ​​(VAM)

Speed ​​is related to oxygen consumption by 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 the 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 until a perception of maximum effort is reached. 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 https://2peak.com/tools/mas.php

5 test minutes

However, if the level of physical condition and the experience of the athlete 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 the maximum speed maintained, note the distance traveled and the heart rate at the end. Subsequently, the VAM (Km / h) is calculated by multiplying the distance traveled (in Km) by 12 (since 1h = 5min * 12) and use the following table to establish your training zones.

ZONE / RHYTHM

ABBREVIATION

Maximum% FC

% 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 through the relationship between speed and heart rate. The heart rate increases as the intensity of the exercise increases until it reaches a stabilization point despite continuing to increase the intensity. This point is the one that corresponds to the anaerobic threshold (Conconi et al., 1982).

For 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 graph the speed in relation to the heart rate, you will be able to observe the deflection (fall or plateau) of the heart rate to establish the anaerobic threshold (Conconi et al., 1982).

When you repeat it during the season, you will be able to understand the improvement in your performance as long as the heart rate is below the reference test at the same speed and the threshold point has improved.

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

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 cardiorespiratory resistance training. 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. Sciences of Physical Activity and Sport

Technical Director of the Trikatlón Tres Cantos Club

Senior Triathlon and Swimming Trainer

Paratriathlon Specialist Coach

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