Bike-Improvement c.v. Gsm: 0492/ 31 00 71 Herentalsebaan 22 b 2520 Ranst ING: BE37 3630 9072 2928 Btw: BE0838.572.819 BIC code: BBRUBEBB
Exercise Test Conconi
We use a bike ergometer where you can set the resistance in watts and time. This program has been designed by us so that it runs fully automatically. What is very important: you use your own bike. Everything will be registered. Heart rate, power, time, cadence, pulspower. First we note the following information about the test person. Age, weight, maximum heart rate and resting heart rate. As a warming-up the person will ride for about 10-15 minutes with a power of 100 Watt. At the end of this phase, we calibrate the ergometer. This calibration is necessary for getting the correct data and results. After the calibration, the test person starts with a power of 100 watt and a cadence around 90 rotations/min. At the first stage, the test person will be charged for 120 seconds with a labor of, 120 x 100 watt = 12 kJ. These 120 seconds is necessary for the rider to be in steady state. The power is then increased by 20 Watts to 120 Watts and the load duration from 120 seconds to 100 seconds to keep the labor constant. The same labor is always done per time block, in this case 12 kJ. We do this until the test person can no longer continue (If you can only pedal 240 Watts, the test takes about 10 minutes). At the end of the test when the power to be driven can no longer be achieved, the data can be processed in a graph. (See Graph 1)
Graph 1
In Graph 1 you see the moment when the curve makes a kink. In this case 240 watts on heart rate 179. This is the transfer pulse.
With this information we can now start to determine your transfer pulse (also called the anaerobic treshold). Graph 2 shows that for every 20 watts of power the heart rate increases with 5 to 8 seconds. At a certain moment we notice that the heartbeat suddenly goes up with only 2 or 3 beats per 20 watts. This is the moment when the person goes into acidifcation. We call this the transfer pulse. When we have all the data, everything is stored on our ergometer. We can subsequently download and process the data.
Graph 2
How do we do that?
In the aforementioned test, transfer pulse is 179. So to build up a good basis, this person must stay below this limit. De LSD* border is normally 75% of the transfer pulse. However, we take 72% for the reason that when we do really long endurance training, it is sometimes still too hard (less chance of overtraining). That is the lower limit and the upper limit is 84%. The extensive endurance training is from 85% to 95%. We divide it into two parts, namely low extensive and high extensive. Low extensive is from 84% to 90%. High extensive is from 90% to 95%. The intensive endurance training is from 96% to transfer pulse. The training sessions above the transfer pulse are actually only applicable to competition riders. In those zones we work with short intensive blocks and sprint training sessions with full recovery.
Example: We use the transfer pulse from the test above, which is 179 HR/m. LSD zone is 72% from 179. The lower zone =129 HR/m and upper zone is 84% from 179 = 150HR/m. Low extensive is 84% from 179=150 HR/m until 90% from 179=161 HR/m High extensive is 90% from 179=161 HR/m until 95% from 179=170 HR/m Intensive endurance training is 95% from 179=170 HR/m until 100% from 179=179 HR/m.
Below is the print screen of a test during the exercise test.
* LSD= Long Slow Distance.
The ergometer we use is the COMPUTRAINER. This device is the most sold ergometer system in the USA among the most renowned Triathlon trainers in America. This device is also used by ROTOR (Q-Rings) to visually and emotionally test their oval gears. See also:
Price of a Conconi test: 45 €

Lactate and Conconitest

Exercise test Lactate Measurement
We also do lactate measurement but without taking blood samples. We work with the Bsx Insight Lactate Meter where we place the sensor on the calf muscle and in this way we can accurately determine all training zones after completing a protocol. What is measured with the Bsx lactate meter? The SMO2 is measured. That is the oxygen oxygenation. Here the oxygen is measured in the hemoglobin and the myoglobin. These numbers times 100 is the percentage of oxygen oxidation. The BSXinsight sensor measures that optically on the calf with 'Near infrared light', which is where the abbreviation NIRS comes from. In that spectrum of light you can identify in muscle tissue which percentage of the hemoglobin carries oxygen molecules and which does not. This value now is very important and it can be read in real time on the iPhone, I pad, Smartphone or in the measurement center. Now it becomes interesting. Because you can read this value and the SMO2 will be around 83%. When you go faster and your SMO2 goes lower and lower until the acidification starts. Then it remains constant. If you then drive a little slower, the SMO2 rises back and you can go faster again. If you only do this training with the heart rate monitor, the hsf will react much slower. So as a training partner, this tool is much more accurate than training with a heart rate monitor. In the video below you see a comparative study between Lactate measurment with blood samples en Lactate measurement with Bsx Insight.
In the video below we see how everything works and what the results are after the test.
The protocol that is used is about the same as you do in a medical sports lab. It starts with 80 watts and this for three minutes. After every three-minute block, the wattage is increased by 20 watts and you have to go through at least 7 blocks to be able to take a correct measurement. So at the end you have to be able to pedal at least 200 watts for 3 minutes. The Bsx Lactate test is done with your own bicycle and we work with the Wahoo Kickr bicycle trainer. A very accurate training device that generates the right power and partly because you take this test with your own bike, the values that you eventually get are very correct. In most Medical sports labs, most of the tests are done on an Ergometer, which is much less accurate when you do power training. Price of a Lactate Measurement with Bsx Insight= 65 €