Gerkin Protocol - CYBEX 770T Owner's Manual

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 Firefighters to evaluate fitness 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 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).
Cybex Owner's Manual
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