Conconi Test: How to Estimate the Anaerobic Threshold with an Incremental Test

For years, the Conconi test was the go-to method for estimating the anaerobic threshold without needle pricks or a lab, relying solely on heart rate. Although its accuracy is debated today (the "deflection point" doesn't always appear clearly), it remains a widely cited and useful field test, especially for runners and cyclists.

What does this test measure?

It looks for the heart rate deflection point (HRDP): the moment during an incremental test when heart rate stops increasing linearly with speed/power and starts to "flatten out." This point has traditionally been used as an estimate of the anaerobic threshold.

Equipment needed

• An athletics track (400 m) or a trainer/cycle ergometer for cyclists
• A heart rate monitor with continuous recording
• A stopwatch or analysis software (Garmin, Polar, etc.)
• Cones to mark 200 m segments (running)

Step-by-step protocol

1. Warm up for 10-15 minutes at an easy pace
2. Divide the track into 200 m segments
3. Start at a comfortable pace (for example, 200 m in 50 seconds) and increase speed by 0.5 km/h every 200 m (or reduce the time of each segment by a fixed amount, e.g., 1 second)
4. Record heart rate at the end of each 200 m segment
5. Continue until exhaustion or until the person can no longer maintain the pace increase
6. Plot speed (X axis) against heart rate (Y axis): the point where the curve stops being linear and "bends" is the deflection point

Common mistakes

• Speed increments that are too large or too small (they distort the curve)
• Not using a heart rate monitor with good temporal resolution
• Mistaking noise in the heart rate signal for a deflection (this happens often, especially in highly trained subjects where the curve is nearly straight until the end)

How to interpret the result

Result	Interpretation
Clear, reproducible deflection in heart rate	Approximation of the anaerobic threshold, useful as a training zone reference
Curve with no visible deflection	Common in highly trained athletes; doesn't mean there's no threshold, just that the test doesn't detect it well
Deflection at low HR (< 75% of HRmax)	Possible low aerobic fitness level or pre-test fatigue
Deflection at high HR (> 85-90% of HRmax)	Good endurance level, the threshold is close to maximum heart rate

As a general reference, in moderately trained people the deflection point usually appears between 80-90% of maximum heart rate, although individual variability is very high—this is one of the reasons the test has lost ground to lactate-based methods.

Relationship with other tests

The Conconi test belongs to the same family of incremental tests as:

• Lactate threshold test — a more precise method for identifying training zones, ideal if you have access to a lactate analyzer
• Incremental treadmill running test — a controlled treadmill version, easier to standardize than the track

Track your data with Movalytics

Manually noting heart rate for each 200 m segment and then plotting the curve is tedious, and historical data for comparing past tests often gets lost. With Movalytics you can record the values for each segment of the Conconi test, save the estimated threshold result, and compare how the curve evolves between assessments, all within the athlete's profile.

Frequently asked questions

Is the Conconi test still valid? Its accuracy has been questioned in the scientific literature, especially in elite athletes where the deflection point doesn't always appear. Even so, it remains an accessible field tool useful for relative tracking (comparing the same person over time). Can it be done on a bike? Yes, by replacing the 200 m segments with power increments (watts) every 1-2 minutes on a cycle ergometer or smart trainer. Do I need a chest strap heart rate monitor, or is a wrist-based one fine? A chest strap is preferable for this test, since wrist-based monitors have more lag and noise in the signal, making it harder to detect the deflection point.