The Conconi test is an incremental maximal test that, by analyzing the relationship between increasing speed and heart rate response, allows for a good approximation of one’s anaerobic threshold—the key data point for structuring quality workouts.
- The Conconi test is a “field” method for estimating the anaerobic threshold, the point at which the body begins to accumulate lactic acid faster than it can clear it.
- It is based on the observation that, in a test of increasing speed, the relationship between speed and heart rate is linear only up to a certain point (the threshold), after which the heart rate curve “deflects.”
- It is performed by increasing speed progressively and controlled at fixed intervals (e.g., every 200 meters on a track or every minute on a treadmill) up to maximal effort.
- To interpret the results, you need to plot the speed and heart rate data on a graph to identify the “deflection point.”
- Warning: This is a maximal test and should only be performed by well-trained athletes in perfect health.
Want to Know Your True “Redline”? Find Out With the Conconi Test
We’ve talked about it before: to train scientifically, one of the most important data points to know is your own anaerobic threshold. It’s your “redline,” that thin line separating an intense but sustainable effort from the red zone where fatigue takes over. Knowing the speed and heart rate corresponding to this threshold is the key to setting up all your quality workouts with the precision of a surgeon.
The questions, at this point, are: how do I find this value? Do I have to go to a sports medicine center or see a coach? The answer is “not necessarily.”
There is a “field” test, developed in the 1980s by Professor Francesco Conconi, that, if performed correctly, can give you an incredibly useful estimate. It’s not a workout; it’s an experiment. An analysis you can do with a heart rate monitor, a running track, and a lot of determination.
It is only fair, when speaking of Professor Conconi, to mention that his figure has been and still is the subject of heated debate. While his contributions to sports physiology are undeniable—and this test is proof of that—his name is also linked to legal proceedings related to doping offenses in the 1990s. It is therefore important to separate the validity of a scientific method like the test, which is widely used and studied, from the news stories.
The Anaerobic Threshold: What It Is and Why It’s the Most Important Metric for a Runner
Without getting too deep into the physiology, which we covered in our guide to the data that helps you improve, just remember this: the anaerobic threshold is the maximum intensity at which your body can maintain a balance between the lactic acid it produces and the amount it clears. It’s the fastest pace you can realistically hope to hold for a race lasting about an hour.
Beyond that point, lactate accumulation becomes exponential, your muscles start to “burn,” and your performance plummets. Knowing your threshold allows you to train specifically to push it higher, thus becoming a faster and more resilient runner.
How to Perform the Conconi Test in 5 Steps (on a Track or Treadmill)
FUNDAMENTAL DISCLAIMER: This is a maximal test. It will push you to the limit of your physical capabilities. Only attempt it if you are an experienced runner, in excellent health, with no cardiovascular issues, and are well-rested. Ideally, it should be performed with a partner to assist you.
The goal is simple: increase your speed incrementally and steadily, recording your heart rate at each step, until you reach exhaustion.
Step 1: Preparation
- Location: A 400-meter running track is perfect. Alternatively, a high-quality treadmill.
- Equipment: A GPS watch and a chest heart rate strap (essential for data accuracy). If you’re on a track, you’ll need a partner with a stopwatch to give you split times.
Step 2: The Warm-Up
Do at least 15-20 minutes of very slow running, followed by dynamic stretching and a few strides. You must be completely warm.
Step 3: Starting the Test
Set your watch to record an activity. The goal is to record speed and heart rate data at regular intervals.
Step 4: The Progression (The Heart of the Test)
- Track Option (recommended):
- Start running at a very easy pace (e.g., 60 seconds per 200m, which corresponds to a 5:00 min/km pace).
- Every 200 meters, you must increase your pace, taking 1 or 2 fewer seconds to cover the same distance. Example: 200m in 60″, then 200m in 58″, then 56″, 54″, and so on. Your assistant will shout your 100m splits to help you maintain the pace.
- Continue this progression without a break until you are no longer able to maintain the required speed increase.
- Treadmill Option:
- Start at a speed of about 8-9 km/h.
- Every 1 or 2 minutes (or every 200/400 meters, depending on what’s more convenient), increase the speed by 0.5 km/h.
- Continue to increase the speed at regular intervals until you can no longer run.
Step 5: The Cool-Down
Don’t stop abruptly. As soon as you finish the test, walk for 5 minutes and then do 10-15 minutes of very slow running to clear the fatigue.
How to Read the Results: The Guide to Finding the “Deflection Point”
Now you have the data. Download the activity to your computer and create a simple graph with pace or speed on the X-axis (horizontal) and heart rate on the Y-axis (vertical).
You’ll notice something very interesting. For the entire first part of the test, the relationship between the two data points is linear: as speed increases, heart rate rises proportionally. The points on the graph will form an almost straight line.
At a certain point, however, this linearity breaks. The speed continues to increase, but the heart rate can no longer keep up in the same way, and its curve flattens out. That exact point where the straight line “bends” and becomes a curve is your deflection point: that is your Anaerobic Threshold. The speed and heart rate corresponding to that point are your threshold values.
What to Do With This Data: How to Use Your Threshold to Set Up Your Workouts
Knowing your threshold heart rate (let’s call it TH-HR) is incredibly useful information. It allows you to recalibrate your heart rate training zones much more accurately than any theoretical formula.
- Zone 4 (Threshold): This will be a narrow range of beats around your TH-HR. This is where you’ll do your Tempo Runs and long intervals.
- Zone 3 (Medium Pace): This will be the zone immediately below your TH-HR.
- Zone 5 (VO₂ max): This will be the zone above your TH-HR, the one for maximal efforts.
The Conconi test is a deep dive into your own physiology. It’s a way to stop training “randomly” and start using data to build the strongest, fastest version of yourself. It’s not easy, but the most important discoveries always require a bit of effort.