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7.3AT PROGRAM INFORMATION
FITNESS TEST PROGRAM:
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:
7.3AT
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
50-59
99
> 58.8 > 58.9 > 55.4 > 52.5
EXCELLENT
EXCELLENT
95
54.0
52.5
50.4
47.1
90
53.9
52.4
50.3
47.0
GOOD
GOOD
80
48.2
46.8
44.1
41.0
70
48.1
46.7
44.0
40.9
AVERAGE
AVERAGE
60
44.2
42.4
39.9
36.7
50
44.1
42.3
39.8
36.6
FAIR
FAIR
40
41.0
38.9
36.7
33.8
30
40.9
38.8
36.6
33.7
POOR
POOR
20
37.1
35.4
33.0
30.2
10
37.0
35.3
32.9
30.1
VERY POOR
VERY POOR
5
31.6
30.9
28.3
25.1
34
AFG14_OM_5.3AT_7.3AT_Rev1_3.indd 34-35
WOMEN
AGE
Percentile 20-29
30-39
40-49
50-59
Note: Changing the speed or
99
>53.0
>48.7
>46.8
>42.0
incline during the test will end the
95
46.8
43.9
41.0
36.8
test and enter cool-down. Press
90
46.7
43.8
40.9
36.7
stop to end the test at any time and
80
41.0
38.6
36.3
32.3
70
40.9
38.5
36.2
32.2
see results.
60
36.7
34.6
32.3
29.4
50
36.6
34.5
32.2
29.3
40
33.8
32.3
29.5
26.9
30
33.7
32.2
29.4
26.8
20
30.6
28.7
26.5
24.3
10
30.5
28.6
26.4
24.2
5
25.9
25.1
23.5
21.1
7.3AT PROGRAM INFORMATION
6) TARGET HEART RATE
The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your
age). The age-based method provides an average statistical prediction of your max HR and is a good method for the
majority of people, especially those new to heart rate training. The most precise and accurate way of determining your
individual max HR is to have it clinically tested by a cardiologist or exercise physiologist through the use of a maximal
stress test. If you are over the age of 40, overweight, have been sedentary for several years, or have a history of heart
disease in your family, clinical testing is
recommended.
Target Heart
Rate Zone
This chart gives examples of the heart
VERY HARD
rate range for a 30 year old exercising at
90 – 100%
5 different heart rate zones. For example,
HARD
a 30-year-old's max HR is 220 – 30 = 190
80 – 90%
bpm and 90% max HR is 190 × 0.9 = 171
MODERATE
70 – 80%
bpm.
LIGHT
60 – 70%
VERY LIGHT
TARGET HEART RATE NOTES:
50 – 60%
• Warm-up and cool-down each last 5
minutes.
• After 5 minutes, the speed or incline will automatically adjust to bring you near your specified heart rate.
• The profile window shows your heart rate during exercise. The green line represents your target heart rate (THR) and the
red line represents your current heart rate. If you are working out beneath your THR, the treadmill will adjust speed or
incline accordingly to bring you near your target.
• If there is no heart rate detected, the unit will not change the speed or incline.
• If your heart rate is 25 beats over your target zone the program will shut down.
Workout
Example THR
Your THR
Recommended For
Duration
Zone (age 30)
Zone
5
171
190
Fit persons and for athletic training
<
–
min
bpm
2
10
152
171
Shorter workouts
–
–
min
bpm
10
40
133
152
Moderately long workouts
–
–
min
bpm
Longer and frequently repeated
40
–
80
114
–
133
min
bpm
shorter exercises
Weight management and active
20
–
40
104
–
114
min
bpm
recovery
7.3AT
35
7/31/14 4:34 PM
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