In this article, we introduce the Conconi Test, a technique widely used in the training of elite runners and cyclists to evaluate their performance. Keep reading to learn how to determine your anaerobic threshold through the Conconi test.

What is the Conconi Test?

The Conconi Test is a stress test developed by the Italian physiologist Francesco Conconi. It is used to evaluate and improve the aerobic performance of runners and cyclists. This technique has proven to be a widely used tool for understanding athletes’ anaerobic threshold, allowing us to design personalized and effective training programs based on their individual training zones.

What Does the Conconi Test Measure?

The primary objective of the Conconi Test is to determine the anaerobic threshold of a runner or cyclist. The anaerobic threshold is the critical point where blood lactate levels begin to rise significantly, resulting in increased muscle fatigue and limited performance.

By identifying this point, coaches and athletes can establish the appropriate training zones to improve endurance and overall performance.

How to Perform the Conconi Test for Running?

The Conconi Test for runners is typically performed on a track or treadmill, using a heart rate monitor. Here’s how to conduct it:

• Warm-up: Start with a proper warm-up phase to prepare your body for the effort. Perform mobility exercises and gentle stretches to prevent injuries.
• Progressive Increase: Begin running at a comfortable pace and gradually increase the speed at set intervals of time or distance.
• Heart Rate Monitoring: Continuously record your heart rate throughout the test. This data is essential for subsequent analysis.
• Continuous Increase: Keep increasing the speed until you reach your maximum effort limit. It’s important to push yourself to exhaustion, but without risking injury.
• Data Recording: Note down the speed and average heart rate at each interval for later analysis.
• Result Analysis: After completing the test, plot a graph with the collected data to identify the inflection point that indicates the anaerobic threshold.

How to Perform the Conconi Test for Cycling?

The Conconi Test for cyclists follows a similar methodology to that used by runners, with the difference that it is performed on a stationary bike or trainer. Here are the steps:

• Warm-up: Begin with a proper warm-up to activate your muscles and prepare your body for the effort.
• Progressive Increase: Start pedaling at a low intensity and gradually increase the resistance or speed.
• Heart Rate Monitoring: Continuously record your heart rate throughout the test for later analysis.
• Continuous Increase: Continue increasing the intensity until you reach your maximum effort limit.
• Data Recording: Note down the resistance or speed and heart rate at each interval.
• Result Analysis: After completing the test, analyze the collected data to identify the inflection point that indicates the anaerobic threshold.

Tips for Performing the Conconi Test

• Consult a Professional: Before performing the Conconi Test, it is essential to consult with a doctor or experienced coach to ensure that you are in the right condition to perform the test.
• Proper Warm-up: Perform a complete and progressive warm-up to avoid injuries and prepare your muscles for the effort.
• Listen to Your Body: If you feel any pain or discomfort during the test, stop immediately and seek medical advice.
• Stay Motivated: The Conconi Test can be demanding, but remember that it is an opportunity to improve your performance and reach new goals.

How Long Does the Conconi Test Last?

The duration of the Conconi Test can vary depending on the athlete’s fitness level and sport discipline. The higher the athlete’s performance, the longer they will be able to sustain the effort, and the longer the test will last.

In general, the test can last between 15 and 30 minutes, including the warm-up and the progressive increase phase.

How to Identify the Anaerobic Threshold with the Conconi Test

As you increase the speed at which you run, or the watts at which you pedal on the bike, you will observe how your heart rate steadily increases.

As you continue to increase the intensity, you will notice a point where your heart rate stabilizes or increases at a slower rate compared to previous stages. This is the point where you are reaching your anaerobic threshold.

The speed or power at which you observe this point is your anaerobic threshold. From this speed, you can determine the other training zones, which I explain in detail in this other article.

I hope you found this article helpful and that it has allowed you to learn how to use the Conconi test to evaluate your fitness and understand your training zones.

If you would like personal help to improve your running times and avoid injuries, you can tell me about your situation, and I will get in touch with you.

Best regards, and happy running!