Horizon Fitness PARAGON X Operation Manual page 16

PROGRAM CHARTS
0 (warm-up)
16
Conversion Table for Gerkin Protocol
Stage Total Time Predicted VO2 max ml/kg/min
0:00 - 0:30
0:30 - 1:00
1:30 - 2:00
2:00 - 2:30
2:30 - 3:00
3:00 - 3:30
1
3:30 - 4:00
4:00 - 4:30
2
4:30 - 5:00
5:00 - 5:30
3
5:30 - 6:00
6:00 - 6:30
4
6:30 - 7:00
7:00 - 7:30
5
7:30 - 8:00
8:00 - 8:30
6
8:30 - 9:00
9:00 - 9:30
7
9:30 - 10:00
10:00 - 10:30
8
10:30 - 11:00
11:00 - 11:30
9
11:30 - 12:00
12:00 - 12:30
10
12:30 - 13:00
13:00 - 13:30
11
13:30 - 14:00
14:00 - 14:30
12
14:30 - 15:00
15:00 - 15:30
13
15:30 - 16:00
16:00 - 16:30
14
16:30 - 17:00
17:00-17:30
15
17:30-18:00
18:00-18:30
16
18:30-19:00
19:00-19:30
17
19:00-19:30
Speed (mph)
13.3 1.0
13.3 1.5
13.3 2.0
13.3 2.5
13.3 3.0
15.3
4.5
17.4
19.4
4.5
21.5
23.6
5.0
27.6
28.7
5.0
29.8
31.2
5.5
32.7
33.9
5.5
35.1
36.6
6.0
38.2
39.5
6.0
40.9
42.6
6.5
44.3
45.7
6.5
47.2
49.0
7.0
50.8
52.3
7.0
53.9
55.8
7.5
57.8
59.5
7.5
61.2
63.2
8.0
65.3
67.1
8.0
68.9
71.1
8.5
71.1
% Grade
0.0
0.0
0.0
0.0
0.0
0.0
2.0
2.0
4.0
4.0
6.0
6.0
8.0
8.0
10.0
10.0
12.0
12.0
14.0
14.0
16.0
16.0