Conconi running test / progressive endurance run
Conconi running test
The Conconi test is a performance test to assess endurance capacity. The so-called Conconi threshold is determined, which roughly corresponds to the individual anaerobic threshold. The running speed and heart rate are measured during the test. Depending on the equipment, it is also possible to measure the lactate after the end of the test, but this is not a mandatory part of the test procedure.
A flat route is chosen to carry out the test. The ground must be firm (a finned track, for example, is not suitable as the additional load caused by the soft ground distorts the evaluation). A 300/400m athletics track is most suitable. A marker is required every 10 metres in order to control the running speed of the participants by means of an acoustic guidance signal. The test person starts the test at a speed of 7 or 8 km/h, which is increased by 0.5 km/h after every 200 metres. The exercise is cancelled if the test person can no longer keep up with the set pace (does not reach the next 10 m marker in time). The pulse rate is recorded with a heart rate monitor (with memory function) and transferred to a computer programme via an interface after the test so that a graph (running speed/heart rate) can be created. It is usually possible to recognise the deflection point and determine the Conconi threshold (usually slightly higher than the actual anaerobic threshold). Important: The test is only meaningful if the test person pushes themselves to their personal performance limit and does not stop the test too early.
The heart rate curve analysed by the computer should show a kink (deflection point) in the curve for approx. 80% of the test subjects, which is defined as the Conconi threshold. With the information on the personal Conconi threshold, the performance over certain running distances can be estimated using comparison tables. The information on speed and heart rate is also used to calculate the intensity ranges for endurance training. The disadvantages of the test are, in addition to the 20% of test subjects whose pulse curve does not show a deflection point, the dependence on external conditions (weather, temperature, wind) and the maximum exertion required. The motivation to exert oneself to the maximum can fluctuate greatly. If the results are to be put to the test, a 30-minute run can be carried out at the determined threshold speed followed by a lactate measurement.
Progressive endurance run (outdoor)
In the military, the Conconi test is carried out in a very similar form under the name of progressive endurance running. The difference is that the test starts at 8.5 km/h and a time table is available for evaluation:
Progressive endurance run (indoor)
If the conditions (e.g. cold, wet, snow, ice) do not allow the progressive endurance run to take place on an outdoor facility, the test can be moved indoors. In this case, however, the circuit becomes a shuttle run. At the start signal, the participant runs to the opposite baseline (20 metres away). During the progressive endurance run, the participants must reach the next line (baseline or centre line) at each acoustic signal. At the baselines, the participant turns, crossing the line with at least one part of the foot. The participants therefore oscillate back and forth between the baselines until they can no longer follow the speed of the control signal (they reach the next line too late). As turning at the baselines places additional strain on the test person (stop-and-go), the evaluation table for the 20m shuttle run differs from the variant on the circular track.
More info:
Training explained - Handbook of training theory (Jost Hegner)
Performance diagnostic procedures