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Anaerobic Threshold Testing

Introduction

Coaches use Anaerobic Threshold Testing to test an athlete's ability to work at the borders of their aerobic/anaerobic threshold.

What is the point?

For racers, training at the aerobic/anaerobic threshold is an incredibly effective way of improving fitness. However, in order to train this way you must know exactly where that threshold lies. There are various methods of Anaerobic Threshold Testing, described below.

What do you need?

Equipment varies from test to test - as detailed below.

How do you do the test?

The most accurate way to determine your Anaerobic Threshold (AT) is to visit a sports performance lab. This is typically quite expensive. Alternative methods include:

10km Race: A 10km race is often run at around the threshold heart rate. If you are able to run hard and fast at a constant heart rate, this is likely to be right around your threshold rate.
If you find you can no longer hold a pace during a 10km race, check your heart rate to see at what point you started to go 'over the edge'. Again, the transition will indicate about where your threshold lies.
The Conconi Test was developed for cyclists, and has been used by many to assess their threshold rate.
Finally, you can make an educated guess based on an assumption that for the majority of people, their AT falls between 80 and 85% of their maximum heart rate (MHR).

What results you'll get :

Results will be a heart rate, typically around 80 - 85% of your max (MHR). Training regularly at that heart rate will improve fitness.

What is being measured again?

These are various measures of Anaerobic Threshold.