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Description Conconi Test
Training Programs
Compensation training
The compensation domain lies underneath 70 percent. In our example this represents the region
below 127 pulses per minute. Training in this domain is for active recovery.
GA 1 - Training
The GA 1 domain lies between 70 and 80 percent. In our example this corresponds to
127 to 145 pulses per minute. Training in this domain sets the foundation of the performance
abilities. The most part of the training should occur in this domain (for endurance sports
)
.
GA 1 Training is the central element of biking in the preparation phase.
Function
Development of basic endurance as foundation for all the more intense training units.
Training method
The actual training follows the continuous training method with constant load and a pedaling
speed of 80 to 110 RPM, duration of 2 to 5 hours.
GA 2 - Training
GA 2 - Training, more intensive biking, is used for achieving a higher loading for
experienced athletes with a good basic endurance ability.
Training method
Warm-up and biking for 10 to 30 minutes, since GA 2 Training puts high loading on
the musculature and circulation system.
High pulse rate limit of 80 to a maximum of 90 percent (in our example 145 to 163 pulses/min )
The actual training follows the interval method (e. g. 8 x 4 min with 2 min. at no load)
or alternatively the continuous method.
CSE (competition specific endurance) Training
Most intensive form of training for top athletics shortly before and during competition phase.
The heart rate increases up to 100 % of the Conconi threshold (in our case 181 pulses per minute).
CSE training is run in the interval methods (e. g. 8 times 1 minute with 3 minutes at no load).
Function
Achieving maximum fitness. Getting used to very high lactic acid concentration in
the musculature.
Improving elimination of lactic acid.
Training method
Warm-up and biking for 10 to 30 minutes, since CSE Training puts high loading on
the musculature and circulation system.
High pulse rate limit up to 100% of the Conconi threshold.
The actual training follows the interval method (e. g. 8 times 1 minute with 3 min. at no load)