WORKOUT DESCRIPTIONS
FIT TEST
Your Matrix treadmill offers a variety of fitness tests-the Gerkin firefighter protocol, the WFI 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 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.
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