Owner`s manual

Cybex Owner’s Manual
79
10 - Gerkin Protocol
Workout Overview
This workout was designed to predict the VO2 max using the Gerkin protocol. This test is used by the
International Association of Fireghters to evaluate tness level.
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 (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 nal 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 nal reading and
to monitor HR stabilizing).