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4.4 HEART RATE CONTROL WORKOUT OPERATION
Your Matrix treadmill offers a heart rate control workout mode. The
heart rate INCLINE workout mode allows the user to program their
desired heart rate zone and maximum allowable incline and the treadmill
will automatically adjust the incline based upon the user’s heart rate.
The heart rate SPEED workout mode allows the user to program
their desired heart rate zone and maximum allowable speed and the
treadmill will automatically adjust the speed based upon the user’s heart
rate. The heart rate zone is calculated using the following equation:
(220-Age)*%=target heart rate zone. The maximum speed is limited to the
settings controlled from within the ‘Manager Mode’. The user must wear a
telemetric heart rate monitor or continually hold onto the contact heart rate
grips for this workout.
To enter into this workout on the 5x, use the following guidelines. To enter
into this workout on the 7xe and 7xi, follow the on-screen prompts.
1) Choose HEART RATE by selecting the heart rate workout button
and press ENTER.
2) To have this program control the SPEED, select your maximum
speed using the SPEED ARROW KEYS and press ENTER. Or
to have this program control the INCLINE, select your maximum
incline using the INCLINE ARROW KEYS and press ENTER.
3) Enter age using the ARROW KEYS or the NUMBER KEYPAD and
press ENTER.
4) Enter the desired percent of maximum heart rate using the
ARROW KEYS and press ENTER.
5) Enter the desired workout length using the ARROW KEYS or the
NUMBER KEYPAD and press ENTER.
6) 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 or the NUMBER KEYPAD and press ENTER.
7) Press GO to begin the workout.
4.5 FITNESS TEST WORKOUT OPERATION
CHAPTER 4: CONSOLE OVERLAY AND WORKOUT DESCRIPTION
Your Matrix treadmill offers a variety of fitness tests - the Gerkin Firefighter Protocol, the Army, Navy, USMC, and USAF as well as the Physical
Efficiency Battery (PEB).
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's heart rate exceeds the target for more than 15 seconds or when 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.
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