Anaerobic Threshold Testing

What's The Point?

Figuring out your Anaerobic Threshold (AT) can help an athlete know the appropriate heart rate for training. The AT is the point at which you switch from running with oxygen (aerobic) to without (anaerobic) training conducted right around this heart rate is very effective at improving fitness.

The most accurate forms of Anaerobic Threshold Testing are conducted in a sports science laboratory. They do, of course, have the advantage of accuracy, but they are also expensive.

For those on a more limited budget, there are various forms of Anaerobic Threshold Testing that you can conduct yourself. We give details for some of the most popular ones below.

What Do You Need?

• Equipment varies according to which test you do, but a heart rate monitor is essential
   
• Warm up before doing any of these tests

How Do You Perform The Test?

Popular methods of Anaerobic Threshold (AT) Testing include:

10km run:

Completing a 10km race is a simple way to assess your AT. This works on the principal that this distance is typically run right around the threshold.

In order to get some useful information you will need to record your heart rate as often as possible, and also note the mile splits.

How will you know if you exceed your AT? This will be indicated a dramatic drop in heart rate and a rise in your respiration rate, followed by a drop in pace.

Conconi

The Conconi Test (Conconi et al, 1982) has been used by thousands of athletes to determine their AT. It involves running at a pace that increases every 200 metres while gradually increasing your pace. However, research (Jones and Doust, 1995) has cast doubt on its accuracy.

%MHR

Perhaps the simplest method for finding your AT is to calculate it based upon your maximum heart rate (MHR) your AT will almost certainly fall between 75 to 85% of your maximum heart rate (MHR), or 80-85% for very fit athletes.

Research has show that this method yields results as accurate as more sophisticated tests.

What Results You'll See

The benefit of figuring out your AT is to then use it in your training.

Appropriate training work at your AT will allow you to improve it, which means you can run at a higher pace for longer without getting fatigued.

Training involves working at a heart rate that is around 5% below your known threshold. Start by doing one or two 6 to 10 minute repetitions, gradually building towards a sustained twenty-minute effort.

Once you can complete this, you can start doing sets of 10 minute repetitions, building up to 5 or 6 per session.

You can perform these AT sessions once a week during the endurance-building phase of your training, and twice a week as you head towards a race.

Re-check your AT every eight to six weeks to measure progress.

What's Being Measured Again?

AT training is a great way to improve your fitness.