Conconi test

Conconi Test

2020年8月28日 2020年8月31日

Hello everyone !!

In this blog, I am going to summarize what I already mentioned in my YouTube video about “Conconi Test“. Also, I attached the spreadsheet and MATLAB code I used in the video to this blog, so feel free to download and use it.

What is conconi test ??

The Conconi test is an endurance maximal test to measure an individual maximal heart rate and anaerobic threshold. Unlike other beep tests such as a shuttle run, the Conconi test requires a runner to keep running without sharp turns. The threshold is defined by a point which increment of a runner’s heart rate decreases. There are some theoretical explanations why the phenomenon occurs such less oxygen requirement by an anaerobic exercise, increase of oxygen dissociation … etc.

What can you do with the test result ??

By defining your anaerobic threshold, you can find your own training zones.

■By the way, what is the anaerobic threshold ??

The anaerobic threshold is a point where you switch metabolism from aerobic to anaerobic metabolism. Marathoners use aerobic metabolism to keep running for long time, so they keep their running pace below the threshold.

The training zones are very useful when you want to control your training intensities. For example, when you feel tired, you can reduce your training intensity to 75% of your anaerobic threshold.

Tools

Track (200, 400m … etc) or treadmill
Heart rate monitor (Ex: Polar, Garmin …etc)
Pacer for speed control (Ex: Beeps …etc)
Cones to measure each 20 or 40 m if track is used

Procedure

1, Find a right tool

Track
Treadmill
Cycle ergometer

2, Define starting speed

7 km/h (Untrained)
8 km/h (Trained)
12 km/h (Good trained)

3, Increase speed 0.5 km/h every 200m

It may be easier to control the speed with treadmill or cycle ergometer because you can find your current distance and speed on the screen attached to the devices. If you want to use a track, you need to find a speaker or headphones to listen to beeps while running. In my YouTube video, I explain how to make a beep and uploaded recorded beeps. The way it works is basically marking every 20 meters of the track with cones and reaching each cone in each beep to control speed. At the beginning, you may struggle to find the right timing to reach each cone, but as you run, you get used to it. Most importantly, this is the maximal test, so you have to run until exhaustion. Otherwise, your results may be invalid for evaluation.