CONCONI TEST FOR ANAEROBIC THRESHOLD

Following are two tests for determining anaerobic threshold. The first uses the TV display while the second works in the Stand Alone Mode.

Purpose: The purpose of the Conconi Test is to find your anaerobic threshold (AT) heart rate. You will need the heart rate monitor sensor and an assistant.

Conconi Test using TV display

CompuTrainer set-up:

Test:

  1. Warm up 10-15 minutes gradually raising the intensity.

  2. Select a gear that you would use to time trial on a flat course with no wind, such as 53 X 14 or 15. You will stay in this gear the entire test. It must be a hard enough gear so that you don't "spin-out" at high speed.

  3. Start the test at 12 to 16 mph in your selected gear. Your cadence will be low. Every minute increase your speed by 0.5 mph without shifting by increasing your cadence. Do this until you can no longer continue to increase speed. Stay seated - do n ot get out of saddle throughout the test. At the end of every minute your assistant records your pulse, speed, and perceived exertion. Use the following perceived exertion guide:

  4. Your assistant should also listen to your breathing to detect when it first becomes labored. Typically, AT heart rate occurs at the same time as the ventilatory threshold (VT). The assistant should mark the heart rate at this point on the data-keepi ng sheet as a reference point. The data will look like this:

    Speed Pulse Perception
    16.0 110 9
    16.5 118 11
    17.0 125 12
    17.5 135 13
    18.0 142 14
    18.5 147 15
    19.0 153 17 "VT"
    19.5 156 19
  5. Create an "XY" graph with the vertical coordinate representing heart rate and the horizontal speed cubed.
  6. Plot the data points from the test onto the chart and connect them. The point at which the line deflects or bends sharply is assumed to be AT heart rate. Confirm this by comparing it with the VT heart rate and perceived exertion of 16 or 17. Anothe r way of confirming it is that most riders can usually only achieve three to five points beyond their AT. Be aware that many people don't have a deflection point. If you're in this group, assume that VT pulse matched by 16 to 17 perception is your AT he art rate.
Conconi Test in Stand Alone Mode
CompuTrainer set-up:
Calibrate the CompuTrainer.
Disconnect the Handlebar Controller from the Nintendo unit by removing stereo cable from the EXT PC jack.
Test:

  1. Warm up 10-15 minutes gradually raising the intensity.

  2. Select a gear that you would use to time trial up a gradual hill, such as 53 X 15 or 16. Write this gear down for future reference. You will stay in it the entire test and in subsequent retests.

  3. Start the test at 18mph in your selected gear with watts set for 50. Every minute, your assistant will increase the watts by 20 by pressing the "+" key twice. You will stay in the same gear and attempt to maintain 18mph. Do this until you can no lo nger continue to maintain 18mph. Stay seated - do not get out or saddle throughout test. At the end of every minute, your assistant records your heart rate, watts, and perceived exertion. Use the following perceived exertion guide:

  4. Your assistant should also listen to your breathing to detect when it first becomes labored. Typically, AT heart rate occurs at the same time as the ventilatory threshold (VT). The assistant should mark the heart rate at this point on the data-keepi ng sheet as a reference point. The data will look like this:

    Watts Heart Rate Perception
    50 110 9
    70 118 11
    90 125 12
    110 135 13
    130 142 14
    150 147 15
    170 153 17 "VT"
    190 156 19

  5. Create an "XY" graph with the vertical coordinate representing heart rate and the horizontal representing watts.

  6. Plot the data points from the test onto the chart and connect them. The point at which the line deflects or bends sharply is assumed to be AT heart rate. Confirm this by comparing it with the VT heart rate and perceived exertion of 16 or 17. Anothe r way of confirming is it that most riders can usually only achieve three to five data points beyond their AT. Be aware that many people don't have a deflection point. If you're in this group, assume that VT pulse matched by 16 or 17 perception is your AT heart rate.

Power Test
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