User's Manual
Males: VO2 max (ml/kg/min)
20-29 30-39 40-49 50-59
SUPERIOR
>58.8 >58.9 >55.4 >52.5
54.0 52.5 50.4 47.1
EXCELLENT
51.4 50.3 48.2 45.3
48.2 46.8 44.1 41.0
GOOD
46.8 44.6 41.8 38.5
44.2 42.4 39.9 36.7
FAIR
42.5 41.0 38.1 35.2
41.0 38.9 36.7 33.8
POOR
39.5 37.4 35.1 32.3
37.1 35.4 33.0 30.2
VERY POOR
34.5 32.5 30.9 28.0
31.6 30.9 28.3 25.1
Females: VO2 max (ml/kg/min)
20-29 30-39 40-49 50-59
SUPERIOR
>53.0 >48.7 >46.8 >42.0
46.8 43.9 41.0 36.8
EXCELLENT
44.2 41.0 39.5 35.2
41.0 38.6 36.3 32.3
GOOD
38.1 36.7 33.8 30.9
36.7 34.6 32.3 29.4
FAIR
35.2 33.8 30.9 28.2
33.8 32.3 29.5 26.9
POOR
32.3 30.5 28.3 25.5
30.6 28.7 26.5 24.3
VERY POOR
28.3 26.5 25.1 22.3
25.9 25.1 23.5 21.1
FITNESS TEST
To enter into this workout on the 5x, use the following guidelines. To
enter into the Gerkin testing workout on the 7xe and 7xi, follow the on-
screen prompts.
1) Choose the Gerkin test by pressing the FITNESS TEST workout
button until Gerkin is shown in the message window and press
ENTER.
2) Enter age using the ARROW KEYS or the NUMBER KEYPAD
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 or the NUMBER KEYPAD 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 GO to begin the workout.
Note: Programs may vary based on model and default settings.
SUBMAXIMAL TREADMILL
EVALUATION CONVERSION TABLES:
WORKOUT DESCRIPTIONS
FITNESS TEST
Your Matrix treadmill offers a variety of fitness tests-the Gerkin firefighter protocol, the WFI firefighter protocol, the Army,
Navy, Marines (USMC), and Air Force (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. This test has 15 stages, with each succeeding stage increasing the treadmill speed or incline. When the
runner’s maximum heart trate is reached, based on age and gender, the test is completed. The score is calculated using the
length of time needed to reach and maintain the maximum heart rate for 15 seconds. 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 15: 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 15 stages, whichever occurs first. The treadmill will enter a cool down cycle for 3 minutes at 3.0
mph (4.8 kph), 0% incline.
Note: Programs may vary based on model and default settings.
5150
MX15_T5x_T7xe_T7xi_OM_Rev2_2_DES.indd 50-51 2/2/15 9:58 AM