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FITNESS TEST PROGRAM: A workout based on the Gerkin protocol. This test has various stages
increasing treadmill speed and incline until your maximum heart rate is reached. Your score is based on
your gender, age and time needed to complete the 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: 3 minutes long at 1.0–3.0 mph (1.6–4.8 kph) and 0% incline.
1) STAGE 1: 1 minute long at 4.5 mph (7.2 kph) and 0% incline.
2) STAGE 2: 1 minute long at 4.5 mph (7.2 kph) and 2% incline.
3) STAGE 3: 1 minute long at 5.0 mph (8.0 kph) and 2% incline.
4) STAGES 4 THROUGH 15: After every odd minute, the incline will increase by 2%. After every even minute, the 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] × [0.85] = target heart rate), the evaluation ends and the final evaluation stage is recorded.
5) COOL-DOWN: The test is completed when user's heart rate exceeds the target or the users completes all 15 stages, whichever
occurs first. Then the treadmill will enter cool down for 3 minutes.
FITNESS TEST SCORES (Estimated V02 MAX (ML/KG/MIN) per age category)
MEN
AGE
Percentile 20-29
30-39
40-49
99
> 58.8 > 58.9 > 55.4 > 52.5
EXCELLENT
95
54.0
52.5
90
53.9
52.4
GOOD
80
48.2
46.8
70
48.1
46.7
AVERAGE
60
44.2
42.4
50
44.1
42.3
FAIR
40
41.0
38.9
30
40.9
38.8
POOR
20
37.1
35.4
10
37.0
35.3
VERY POOR
5
31.6
30.9
WOMEN
50-59
Percentile 20-29
99
EXCELLENT
50.4
47.1
95
50.3
47.0
90
GOOD
44.1
41.0
80
44.0
40.9
70
AVERAGE
39.9
36.7
60
39.8
36.6
50
FAIR
36.7
33.8
40
36.6
33.7
30
POOR
33.0
30.2
20
32.9
30.1
10
VERY POOR
28.3
25.1
5
AGE
30-39
40-49
50-59
>53.0
>48.7
>46.8
>42.0
46.8
43.9
41.0
36.8
46.7
43.8
40.9
36.7
41.0
38.6
36.3
32.3
40.9
38.5
36.2
32.2
36.7
34.6
32.3
29.4
36.6
34.5
32.2
29.3
33.8
32.3
29.5
26.9
33.7
32.2
29.4
26.8
30.6
28.7
26.5
24.3
30.5
28.6
26.4
24.2
25.9
25.1
23.5
21.1
Note: Changing the speed or
incline during the test will end the
test and enter cool-down. Press
stop to end the test at any time and
see results.
CLASSIC
CONSOLE
11
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