Matrix Treadmill Owner's Manual download pdf (Page 11)

CHAPTER 4:

t1x, t1xe, t3x, t3xe overlay and Workout description

4.5 FITNESS TEST WORKOUT OPERATION

The Matrix T1x & T1xe treadmills offer a Gerkin firefighter

protocol fitness test. The T3x and T3xe offer a variety of fitness

tests-the Gerkin firefighter protocol, the Army, Navy, USMC, and

USAF as well as the Physical Efficiency Battery (PEB). The T3x

also offers a WFI firefighter protocol.

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.

To enter into this workout on a T1x or T3x, use the

following guidelines:

1. Choose the Gerkin test by pressing the

FITNESS TEST

button

and press

ENTER

2. Enter age using the

ARROW KEYS

and press

ENTER

3. The message window will display your target heart rate based

upon your age and the target heart rate zone of 85%.

4. Select gender using the

ARROW KEYS

and press

ENTER

5. 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

and press

ENTER

6. The message window will notify the user that the start speed

is 3.0 mph (4.8 kph) and 0% incline during the warm-up.

7. Press

to begin the workout.

To enter into the Gerkin testing workout on a T1xe or a T3xe,

follow the onscreen prompts.

Submaximal treadmill evaluation conversion table

Stage Time Converted VO2max

1 1:00 31.15

2.1 1:15 32.55

2.2 1:30 33.6

2.3 1:45 34.65

2.4 2:00 35.35

3.1 2:15 37.45

3.2 2:30 39.55

3.3 2:45 41.3

3.4 3:00 43.4

4.1 3:15 44.1

4.2 3:30 45.15

4.3 3:45 46.2

4.4 4:00 47.5

5.1 4:15 48.6

5.2 4:30 50

5.3 4:45 51.4

5.4 5:00 52.8

6.1 5:15 53.9

6.2 5:30 54.9

6.3 5:45 56

6.4 6:00 57

7.1 6:15 57.7

7.2 6:30 58.8

7.3 6:45 60.2

7.4 7:00 61.2

8.1 7:15 62.3

8.2 7:30 63.3

8.3 7:45 64

8.4 8:00 65

9.1 8:15 66.5

9.2 8:30 68.2

9.3 8:45 69

9.4 9:00 70.7

10.1 9:15 72.1

10.2 9:30 73.1

10.3 9:45 73.8

10.4 10:00 74.9

11.1 10:15 76.3

11.2 10:30 77.7

11.3 10:45 79.1

11.4 11:00 80

T1-T3_Treadmills_r2.4.indd 9 9/15/10 10:52 AM

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Matrix Treadmill Owner's Manual Page 11

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