Modified Conconi Test with Heart Rate Monitors
In pairs, students run 200 m laps that get faster with each lap, paced by the whistle, and record heart rate at the end of each lap. Using their heart rate vs. speed graph, they learn to use a monitoring device and set training zones.
How to play
- Set up a 200 m (220 yd) loop with cones every 50 m. Pairs: one runs wearing a heart rate monitor, the other records. Explain that runners must reach each cone exactly on the whistle (3 min).
- Lap one: whistle every 18 s (about 6 mph). Each new lap the interval drops by 1 second: 17, 16, 15, 14, 13, and 12 s (2 min to explain and practice).
- First heat: crossing the start line, the runner calls out their heart rate and the recorder writes it next to the speed. The test ends after two missed cones in a row or an RPE of 9 (9 min).
- Second heat with roles switched while the first runners walk (9 min).
- Each student graphs heart rate against speed and marks where the line stops rising straight; that point guides their high-intensity zone (5 min).
- Debrief: the teacher explains that this is an estimate and a personal reference, not an exact value (2 min).
Rules
- Only students who have warmed up and have no medical restrictions take part.
- To drop out, step outside the loop and walk; never stop abruptly.
- Put on and clean heart rate monitors as the teacher instructs.
Variations
Easier
Run five laps at most, and take a manual pulse if there aren't enough monitors.
Standard
Progressive laps until the whistle pace can't be held, with a heart rate vs. speed graph.
Harder
Repeat the test three weeks later and compare the two curves.
Adaptations
- Limited mobility: do the test on a stationary bike or in a wheelchair, increasing cadence by stages.
- Hearing impairment: replace the whistle with a flag drop at each interval.
- Low fitness level: start with 20-second intervals and stop at an RPE of 7.
Learning goals
- Use a heart rate monitor to record exercise data.
- Interpret the relationship between speed and heart rate.
- Set a personal intensity benchmark for their program.
Equipment for a class of 25
- heart rate monitors: 13
- cones: 4
- whistle: 1
- stopwatch: 1
- worksheets: 25
Teacher tip
Practice the whistle pace with everyone before starting. Prepare a chart with each lap's speed so no one wastes time calculating.
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