For this simple AerT and AnT Heart Rate test you need a Heart Rate Monitor, propably one of the Polar wrist heart rate monitors.

Follow your heart rate. During the first 1000m on the track, keep your HR at 130, in the 2nd 1000m at 140, 3rd 150, 4th 160, 5th 170, 6th 180 and during the 7th 1000m go at max speed, check your speed and heart rate at every kilometre.

If you know your maximum heart rate, you can estimate your thresholds. For Anaerobic threshold: Max HR – 20 bpm and Aerobic threshold: Max HR – 40 bpm. For endurance athletes the difference can be only -15 and -30 bpm, instead of -20 and -40.

As I just ran the 1K intervals, keeping the HR at 135, 145, 155, 165, 175, because I knew my aerobic threshold to be about 155 and anaerobic at 175. I reached my AerT (at 155) at 4.10/km pace and AnT (at 175) at 3.31/km pace.

It is motivating to check your pace at the thresholds regularly as the training progresses.