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Gerkin Fitness Test
chapter five: fitness tests
About the
Gerkin Test
CS1.0 Treadmill Owner’s Guide
34
One way to measure your overall fitness is to take a Gerkin fitness
test. Named after the Arizona researcher who designed this test,
this submaximal treadmill test (submaximal means you work
below maximum effort) is used to predict VO
2
max: the volume
of oxygen you can consume while exercising at your maximum
capacity. This particular test has gained great popularity in the
firefighter and law enforcement community. Like most fitness
tests, it is classified as a graded exercise test (GXT). The test is
stopped at the point your heart rate reaches 85% of your age-
predicted maximum.
Select the Gerkin test under the Advanced Options key.
Enter your age, which is used to calculate your test termination
point.
The Gerkin protocol starts
at 4.5 miles per hour at a
0% incline. It then increases
speed or incline every 60
seconds. For example, at the
seven-minute mark, the speed
increases to 6 miles per hour
while the incline raises to 8%.
When your heart rate reaches
85% of your age-predicted
maximum, the test waits for
your heart rate to exceed the
target for 15 seconds, then
terminates the test.
The version of the Gerkin
Protocol that TRUE uses in its
exercise machines is the new
equation of 205.8 – 0.685*age.
To better understand why we
selected this method over the
outdated “220 – age” maximal
heart rate equation, you can
review the scientific paper in
Journal of Exercise Physiology,
a PDF document located
at http://www.asep.org/
Documents/Robergs2.pdf.
Using the
Gerkin Test