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Scientific data
Test Conconi
Ulysse Papaux
Objective:
-Calculate your VO2max, your speed on VO2max and your maximal heartbeat.
Materials:
- Heart rate monitor if you don't have one, a great sport watch that is acurate.
- 400 meters track or a treadmill
- Stopwatch
- Assistant
On a 400m track:
- 10minutes warm up
- Place the Heart rate monitor
- The test starts at 6km/h
- Acceleration of 1km/h every 400m
- Record the time every 400m
- The assistant stops the watch and records the time and the heart rate when the athlete can't keep up with the pace anymore.
On a treadmill:
- 10minutes warm up
- You start the test at 5km/h
- Acceleration of 1km/h every 400m
- Record the time of every 400m
- The assistant stops the watch and records the time and the heart rate when the athlete can't keep up with the pace anymore.
Analyse your result:
- Build a graph with your heart rate and your speed. Axis Y = Heartrate, axis X = Speed.
- On the point where your graph is not linear anymore, you read what your heart rate and speed are.
- The numbers you read are your speed at VO2max and your maximal heart beat. Your VO2max can be calculate indirectly: Your speed at VO2max * 3.5.
Running extrapolation Time, speed and km
Daniel's running formula
the table made by Jack Daniel.
Exemple.: I have a VO2max speed of 32. I know that I will approximately run 1500 meters in 8:02, a 10k in 60minutes and 32 seconds ect....
How to calculate the number of repetitions and series
Ulysse Papaux
Exemple: I know that can lift 75kg for 8 repetitions and 4 series. We know that 8 repetitions represent 80% of your 1 rep max. To find out how much weight I should lift for 12 repetitions I use the simple math rule : 75 kg*8 repetitions/80%= X kg *12 répétitions /70% ; donc 600/0.7*0.8/12= X; X =57kg
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