Can I Measure My Anaerobic Threshold Without An Expensive Test?

By Dan Carey, Phd., Health & Human Performance, Univ. of St. Thomas

[this is the last in a series of posts that will look at BMR, VO2 max, and anaerobic threshold]

Laboratory tests to assess anaerobic threshold and VO2 max often cost in excess of $130. I am often asked if there are any simple, inexpensive tests which will accurately assess anaerobic threshold.

In 1982 an Italian physiologist named Conconi created a simple heart rate test which he proposed as a method to assess anaerobic threshold. He contended that, during a progressive test to fatigue in which the heart rate is plotted each minute, there will be a point at which the line will flatten, with the increase from minute to minute becoming less.

I have thoroughly researched this test in my lab and, in 3 publications, have shown that this flattening of the heart rate a)occurs in a relatively small percent of subjects(about 38%) and b)when it does occur, it occurs at a higher heart rate than traditional methods of anaerobic threshold heart rate determination. This is probably one of the most hotly debated topics currently in exercise physiology.

Two other methods which I feel are valid is measurement of mean heart rate over 45-60 minutes of aerobic training/racing and the 85% maximal heart rate rule. In the former, the subject sets his/her heart rate monitor to store heart rates each minute and, at the end of a 45-60 minute hard run/ride, calculates the mean heart rate. This makes sense because, by definition, anaerobic threshold is that highest intensity that can be maintained over a prolonged period. In fact, I like to ask athletes what they think their anaerobic threshold heart rate is before the test. You would be surprised that most subjects will give me a heart rate within 3-5 beats of what I measure.

The 85% maximal heart rate method requires the athlete to determine his/her maximal heart rate by going to fatigue on a run/bike and determining their maximal heart rate, than taking 85% of this number. I examined 71 tests in my lab and found that 57(80.3%) of these tests produced anaerobic threshold heart rates within 4 beats of their measured anaerobic threshold heart rates!!