We present you a versatile test in terms of the sports to use, the Conconi test. This test can be used both in running and cycling. If you want to know more, keep reading.
Where he was born and what does it consist of
The Italian physician Franceso Conconi (1982) discovered that there is a point from which the aerobic efficiency of the athlete decreases due to the accumulation of lactic acid.
To determine this point, he designed a test that allowed measure anaerobic threshold of athletes
The Conconi Test consists of making an effort of progressive intensity in which the heart rate is measured, observing that it increases as the intensity increases to a point at which it stabilizes in order to increase the intensity of the exercise.
This point corresponds to the anaerobic threshold (indirect measurement).
Conconi test for running
The execution protocol of this running test establishes that start at a speed of 10 Km / h and it must increase speed (approximately 0,5 km / h) every 200 meters Until he can't keep up
In the case of being done outdoors, the most recommended is a running track to be able to measure the distance and keep the ground flat and stable. In this case, there is software that, by means of beeps, offers feedback to the athlete on the speed to be maintained.
As well can be performed on a treadmill, taking into account the configuration is the same to increase the speed according to the protocol.
Subsequently, a graph is made tonoticing heart rate and speed to determine the point at which despite increasing speed, the pulse remains fairly stable. This point will correspond to the anaerobic threshold.
Conconi test for cycling
In the case of cycling, you need a suitable trainer or stationary bike, a speedometer and a heart rate monitor.
The Test must start at a speed of 20 km / h and a cadence between 70-80 rpm. Speed should increase 2 km / h every 45 seconds until the athlete can not maintain the rhythm set.
As in a running test, you will need to record the heart rate at each change in speed and later plot it on a graph to observe the point at which the pulse does not increase considerably.
Tips for its realization
We offer you guidelines to perform the test correctly:
- Carry out a proper warm-up and adapted to the effort to be made later, as well as on the material to be used (eg: track, treadmill, bike, roller).
- Make sure you are in the adequate fitness level to perform it. Since it is a maximal effort test, we must take several months of training prior to its execution.
- Perform it until fatigueSince it is an evaluation, it will be useless if we do not make the maximum possible effort.
- Avoid running on days of fatigue, load or when body conditions may influence the result (eg: allergy, menstruation, catarrhal processes, etc.).
- End with a cool down to normalize breathing and heart rate once the test is completed.