Various tests to adjust your running rhythms

We propose several tests to do it on your own

HR stress tests are the best choice for evaluate performance and career evolution, However, if we want to do it ourselves and adjust our training rhythms, we propose several tests to do it on your own.

2.000 meter test

One of the simplest tests, logistically speaking, to assess VAM (Maximum Aerobic Speed ) 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 write down 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.

We recommend this https://2peak.com/tools/mas.php

5 minute test

 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 the 5-minute Test.

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

% FCmxima

% VAM

Active or regenerative recovery

R0

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 to determine 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 point of stabilization despite continuing to increase the intensity. This point is the one that corresponds to the anaerobic threshold (Conconi et al., 1982).

To do this, you must run on an approved athletics track, with an increase in speed of 0.5Km / h every 200 meters and until exhaustion and have a watch that allows you to record your 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).

Do them several times in the season

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 cardiorespiratory endurance 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

Laura García Cervantes
Laura García Cervantes.
Dra. Science of Physical Activity and Sport

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