Heart Rate Control Workout Operation; Fitness Test - Matrix T3xe Owner's Manual

WORKOUT DESCRIPTIONS

HEART RATE CONTROL WORKOUT OPERATION

Your Matrix treadmill offers a heart rate control workout mode. The heart rate INCLINE workout mode allows the
user to program their desired heart rate zone and maximum allowable incline and the treadmill will automatically
adjust the incline based upon the user's heart rate. On the T1xe, T3x and T3xe, users can choose the heart rate
SPEED workout mode. This mode allows the user to program their desired heart rate zone and maximum allowable
speed and the treadmill will automatically adjust the speed based upon the user's heart rate. The heart rate zone is
calculated using the following equation: (220-Age)*%=target heart rate zone. The maximum speed is limited to the
settings controlled from within the 'Manager Mode'. The user must wear a telemetric heart rate monitor or continually
hold onto the contact heart rate grips for this workout.
To enter into this workout on a 1x or 3x, use the following guidelines. To enter into this workout on a 1xe or 3xe, follow
the on-screen prompts.
1) Choose HEART RATE by selecting the heart rate workout button and press ENTER.
2) To have this program control the SPEED, select your maximum speed using the SPEED ARROW KEYS and
press ENTER. Or to have this program control the INCLINE, select your maximum incline using the INCLINE
ARROW KEYS and press ENTER.
3) Enter age using the ARROW KEYS or the NUMBER KEYPAD and press ENTER.
4) Enter the desired percent of maximum heart rate using the ARROW KEYS and press ENTER.
5) Enter the desired workout length using the ARROW KEYS or the NUMBER KEYPAD and press ENTER.
6) 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.
7) Press GO to begin the workout.
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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. 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 type.
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