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Gerkin Protocol
Workout Overview
This workout was designed to predict the VO
2
max using the Gerkin protocol. This test is used by the
International Association of Firefighters to evaluate fitness level.
Note: This workout requires the user to wear a 5 KHz Polar
®
or compatible heart rate transmitter
belt.
The speed range of the workout includes walking speeds at 3 MPH then increases to 4.5 MPH or more
during the middle stages. It returns to 3 MPH during the cool down session.
Elevation is used during the second stage of the test. It starts at a 2% grade and can increase from
there.
Input information:
• Age
• Weight
• Gender
• Heart rate (5 KHz Polar
®
compatible wireless chest strap required)
Test procedure:
1. 3 minute warm-up at 0% grade, 3 mph.
2. Stage 1 – 1 minute, 0% grade, 4.5 mph. Walk or run. Heart rate is recorded during the last 15
seconds of each stage.
3. Stage 2 – 1 minute, 2% grade, 4.5 mph.
• Speed and grade increases now alternate. At odd numbered stages, speed increases by 0.5
mph. At even numbered stages, grade increases 2%.
• If heart rate is 85% or above, the stage is recorded, but the test continues for another 15 seconds
with no increase in grade or speed.
• If heart rate remains above 85%, the test is terminated, and the last stage number is entered.
• If heart rate falls to or below 85%, speed or gradient is increased on the next minute boundary.
• Once the 85% threshold is exceeded or makes it to the 11th minute, the evaluation is ended and
the final stage is entered.
4. 3 minute Cool-down – 0% grade, 3 mph.
5. Take heart rate and record one minute after the end of the test. (Taken as a final reading and to
monitor HR stabilizing).
Page 87 of 105
Cybex 790T Treadmill Part Number LT-24467-4 E
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