28
Gerkin
The Gerkin protocol, also known as the fireman’s protocol, is a
sub-max Vo2 (volume of oxygen) test. The test will increase speed
and elevation alternately until you reach 85% of your Max heart
rate. The time it takes for you to reach 85% determines the test
score (VO2max) as shown in the chart below.
Stage
Time
Speed
Grade
VO2 Max
1
0 to 1:00
4.5mph
0%
31.15
2
.1
1:00~1:15
4.5mph
2
%
32
.55
2
.
2
1:15~1:30
4.5mph
2
%
33.6
2
.3
1:30~1:45
4.5mph
2
%
34.65
2
.4
1:45~
2
:00
4.5mph
2
%
35.35
3.1
2
:00~
2
:15
5.0mph
2
%
37.45
3.
2
2
:15~
2
:30
5.0mph
2
%
39.55
3.3
2
:30~
2
:45
5.0mph
2
%
41.3
3.4
2
:45~3:00
5.0mph
2
%
43.4
4.1
3:00~3:15
5.0mph
4%
44.1
4.
2
3:15~3:30
5.0mph
4%
45.15
4.3
3:30~3:45
5.0mph
4%
46.
2
4.4
3:45~4:00
5.0mph
4%
46.5
5.1
4:00~4:15
5.5mph
4%
48.6
5.
2
4:15~4:30
5.5mph
4%
50
5.3
4:30~4:45
5.5mph
4%
51.4
5.4
4:45~5:00
5.5mph
4%
5
2
.8
6.1
5:00~5:15
5.5mph
6%
53.9
6.
2
5:15~5:30
5.5mph
6%
54.9
6.3
5:30~5:45
5.5mph
6%
56
6.4
5:45~6:00
5.5mph
6%
57
7.1
6:00~6:15
6.0mph
6%
57.7
7.
2
6:15~6:30
6.0mph
6%
58.8
7.3
6:30~6:45
6.0mph
6%
60.
2
7.4
6:45~7:00
6.0mph
6%
61.
2
8.1
7:00~7:15
6.0mph
8%
6
2
.3
8.
2
7:15~7:30
6.0mph
8%
63.3
8.3
7:30~7:45
6.0mph
8%
64
8.4
7:45~8:00
6.0mph
8%
65
9.1
8:00~8:15
6.5mph
8%
66.5
9.
2
8:15~8:30
6.5mph
8%
68.
2
9.3
8:30~8:45
6.5mph
8%
69
9.4
8:45~9:00
6.5mph
8%
70.7
10.1
9:00~9:15
6.5mph
10%
7
2
.1
10.
2
9:15~9:30
6.5mph
10%
73.1
10.3
9:30~9:45
6.5mph
10%
73.8
10.4
9:45~10:00
6.5mph
10%
74.9
11.1
10:00~10:15
7.0mph
10%
76.3
11.
2
10:15~10:30
7.0mph
10%
77.7
11.3
10:30~10:45
7.0mph
10%
79.1
11.4
10:45~11:00
7.0mph
10%
80
