Knowing your anaerobic threshold speed can be crucial in setting training rhythms and determining speeds to maintain during races. There are various methods to calculate it, each with its own advantages. Let’s take a look at some of these.
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Conconi Test: One of the Classic Methods
The Conconi Test is one of the most commonly used methods to calculate the anaerobic threshold speed. It involves using a heart rate monitor while running at predetermined speed increments. The relationship between heart rate and running speed is then analyzed to identify the point where the heart rate stops increasing linearly concerning the speed increase.
Albanesi Method: Without a Heart Rate Monitor
Dr. Albanesi proposed an alternative method that doesn’t require heart rate monitoring. Based on the concept of anaerobic threshold speed, it uses the time taken to cover a distance of 10 km in a race. This value is then adjusted to represent the sustainable speed for an hour of running.
Cooper Test: A Simple Approach
The Cooper Test is a direct and practical method to estimate maximal aerobic speed (MAS). After proper warm-up, run as fast as possible for 12 minutes, measuring the maximum distance covered. This test can provide an approximate estimation of your MAS, which is usually slightly higher than the anaerobic threshold speed.
Calculations: How to Obtain Your Anaerobic Threshold Speed
Once you have obtained the maximum distance covered, you can perform some calculations to estimate your anaerobic threshold speed. Calculate the average time per kilometer in seconds, convert it into an average speed per minute and second per kilometer, and then transform it into km/h. Finally, calculate 90% of this average speed to get an approximate indication of your anaerobic threshold speed.
Calculating your anaerobic threshold speed can be fundamental in optimizing your training and setting the right speeds during your competitions. Explore these methods, find the one that best suits your running style and goals, and always train with caution.