4.5 FITNESS TEST WORKOUT OPERATION
Your Matrix treadmill offers a Gerkin firefighter protocol
fitness test.
The Gerkin protocol was developed by Dr. Richard Gerkin of the
Phoenix (Arizona) Fire Department. It is a sub-maximal graded
treadmill evaluation used by many Fire Departments across the
United States to assess the physical condition of the
firefighters. The test requires constant monitoring of the
user’s heart rate so the use of a telemetric chest strap is
highly encouraged. The workout operates as follows:
Warm-up: The warm-up is 3 minutes long and runs at 3.0 mph
(4.8 kph) and 0% incline.
Stage 1: At the 3 minute mark, the treadmill will gradually
increase speed to 4.5 mph (7.2 kph). The actual test begins at
4.5 mph (7.2 kph).
Stage 2: After one minute, the treadmill incline will increase
to 2%.
Stage 3: After one minute, the treadmill speed increases to
5.0 mph (8.0 kph).
Stages 4 through 11: After every odd minute, the treadmill
incline will increase by 2%. After every even minute, the
treadmill speed will increase by 0.5 mph (0.8 kph). Once the
user’s heart rate exceeds the target heart rate (85% of
maximum as determined by the equation (220-Age)*%=target
heart rate zone), the individual continues the evaluation for an
additional 15 seconds. During the 15 second period, the
evaluation remains at the stage where the target heart rate is
exceeded, without any change to speed or incline. If the heart
rate does not return to or below the target heart rate, the
evaluation ends and the final evaluation stage is recorded. If the
heart rate returns to or below the target heart rate, the program
continues at the point where it would have been had the program
not stabilized for 15 seconds.
Test completion: The test is completed when user heart rate
exceeds the target for more than 15 seconds or the user
completes all 11 stages, whichever occurs first. The treadmill
will enter a cool down cycle for 3 minutes at 3.0 mph (4.8 kph),
0% incline.
To enter into this workout on a T1x or T3x, use the
following guidelines:
1. Choose the Gerkin test by pressing the
FITNESS TEST
button
and press
ENTER
.
2. Enter age using the
ARROW KEYS
and press
ENTER
3. The message window will display your target heart rate based
upon your age and the target heart rate zone of 85%.
4. Select gender using the
ARROW KEYS
and press
ENTER
.
5. Enter user weight (user weight is used to calculate the caloric
expenditure value-providing an accurate weight helps to ensure
an accurate caloric expenditure rating for each user) using the
ARROW KEYS
and press
ENTER
.
6. The message window will notify the user that the start speed
is 3.0 mph (4.8 kph) and 0% incline during the warm-up.
7. Press
GO
to begin the workout.
To enter into the Gerkin testing workout on a T1xe or a T3xe,
follow the onscreen prompts.
Submaximal treadmill evaluation conversion table
Stage Time Converted VO2max
1 1:00 31.15
2.1 1:15 32.55
2.2 1:30 33.6
2.3 1:45 34.65
2.4 2:00 35.35
3.1 2:15 37.45
3.2 2:30 39.55
3.3 2:45 41.3
3.4 3:00 43.4
4.1 3:15 44.1
4.2 3:30 45.15
4.3 3:45 46.2
4.4 4:00 47.5
5.1 4:15 48.6
5.2 4:30 50
5.3 4:45 51.4
5.4 5:00 52.8
6.1 5:15 53.9
6.2 5:30 54.9
6.3 5:45 56
6.4 6:00 57
7.1 6:15 57.7
7.2 6:30 58.8
7.3 6:45 60.2
7.4 7:00 61.2
8.1 7:15 62.3
8.2 7:30 63.3
8.3 7:45 64
8.4 8:00 65
9.1 8:15 66.5
9.2 8:30 68.2
9.3 8:45 69
9.4 9:00 70.7
10.1 9:15 72.1
10.2 9:30 73.1
10.3 9:45 73.8
10.4 10:00 74.9
11.1 10:15 76.3
11.2 10:30 77.7
11.3 10:45 79.1
11.4 11:00 80
T1-T3_Treadmills_090422.indd 9 4/22/09 9:28 AM
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