Matrix T3xe Owner's Manual page 28

WORKOUT DESCRIPTIONS
FITNESS TEST
To enter into this workout on the 1x and 3x use the following
guidelines. To enter into the Gerkin testing workout on the 1xe and 3xe,
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.
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MX15_T1x_T1xe_T3x_T3xe_OM_Rev2_0.indd 54-55
SUBMAXIMAL TREADMILL
EVALUATION CONVERSION TABLES:
Males: VO2 max (ml/kg/min)
20-29 30-39 40-49 50-59
>58.8 >58.9 >55.4 >52.5
SUPERIOR
54.0 52.5 50.4 47.1
51.4 50.3 48.2 45.3
EXCELLENT
48.2 46.8 44.1 41.0
46.8 44.6 41.8 38.5
GOOD
44.2 42.4 39.9 36.7
42.5 41.0 38.1 35.2
FAIR
41.0 38.9 36.7 33.8
39.5 37.4 35.1 32.3
POOR
37.1 35.4 33.0 30.2
34.5 32.5 30.9 28.0
VERY POOR
31.6 30.9 28.3 25.1
Females: VO2 max (ml/kg/min)
20-29 30-39 40-49 50-59
>53.0 >48.7 >46.8 >42.0
SUPERIOR
46.8 43.9 41.0 36.8
44.2 41.0 39.5 35.2
EXCELLENT
41.0 38.6 36.3 32.3
38.1 36.7 33.8 30.9
GOOD
36.7 34.6 32.3 29.4
35.2 33.8 30.9 28.2
FAIR
33.8 32.3 29.5 26.9
32.3 30.5 28.3 25.5
POOR
30.6 28.7 26.5 24.3
28.3 26.5 25.1 22.3
VERY POOR
25.9 25.1 23.5 21.1
The WFI (Wellness Fitness Initiative) protocol is a modified Gerkin test used by firefighters to evaluate aerobic fitness
capacity as part of pre-employment testing and annual fitness testing. The goal is to meet or exceed 12 minutes and 30
seconds. This assessment is a series of one-minute intervals, alternating between speed and percent grade.
To enter into this workout on a 3x, use the following guidelines. To enter into this workout on a 1xe or 3xe, follow the on-
screen prompts.
1) Choose the WFI test by pressing the FITNESS TEST workout button until WFI 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 height (user height is used to calculate the caloric expenditure value-providing an accurate height
helps to ensure an accurate caloric expenditure rating for each user) 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) A Body Mass Index number (BMI) is displayed based on the user's gender, height and weight.
8) 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.
9) Press GO to begin the workout.
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