How to Complete the Gerkin Protocol Test on Treadmills
The Gerkin Protocol term is often used in running studies, treadmills documentation, and other running related articles. As a runner, it was a personal curiosity to understand better why this test was so important.
That is how I came to discover some useful information which can benefit everyone, but especially those who dream of becoming firefighters.
The Gerkin Protocol tests your cardiopulmonary health (or simpler said, your lungs health). This is a test demanded by the International Association of Fire Fighters and you definitely can not practice the firefighter profession if you don't score excellent at this test.
Before I detail more about how this test can be completed on the treadmill, I want to make a short parenthesis. A few years ago the International Association of Fire Fighters launched a new program called WFI (or Wellness Fitness Initiative). As part of this program, they demand you pass 5 fitness tests if you want to become a firefighter or you want to continue practicing this profession. The tests are: Body Composition, Aerobic Capacity, Muscular Strength, Muscular Endurance, and Flexibility. After this new program was launched, the aerobic test was named WFI Treadmill or WFI Stair Mill. Still, in this article I will refer to the aerobic test as the Gerkin Protocol test, as it's a name more often used.
Gerkin Protocol test is used to predict the peak of VO2. VO2 is the maximum amount of oxygen (in millimeters) your body can use in 1 minute per kg of body weight.
Why is this test important for firefighters?
Firefighters must work in environments that contain toxic chemicals, which in time increase the risks of heart diseases. Moreover firefighters wear enormous clothing during assignments and are obliged to breathe through special apparatus while fulfilling extremely demanding physical efforts. That is why cardiopulmonary tests are crucial for the activity of a firefighter, this way preventing tragic incidents that can occur.
How to complete the test?
The Gerkin Protocol test is mostly done on treadmills because it's easy to control and to track your speed, incline, and heart rate. The formula is quite simple: you determine your VO2 max value when you reach your target heart rate and you stay in that zone for at least 15 seconds.
There are treadmills that have this preset test in their consoles (but they cost quite a lot). In this article I would like to present you how to calculate your VO2 max on your standard treadmill. Even if this will give you only a predictive VO2 max, it will definitely help with training for this test so you can pass it.
You need a treadmill that can go up to 15% incline and 10 mph speed. You also need a wireless chest strap to read your heart rate during the test. This system offers more accurate heart rate readings than the standard hand grips sensors. Plus, you have more freedom to move.
This is a Treadmill Test recommended by the Fire Department Wellness Centre from Calgary.
1. Start with warm-up: 3 mph at 0% incline for 3 minutes.
2. Continue with running at the same speed, but set incline at 2% for another 1 minute.
3. Continue running and increase speed by 0.5mph and incline by 2% every 1 minute.
4. Continue increasing efforts until your heart rate equals or goes over your target heart rate. Run for another 15 seconds.
5. Cool down for 3 minutes at 3 mph speed and 0% incline.
To do this test, first you must know your target heart rate (based on your age and sex). You can find the standard values on the web. Or you can consult your physician before starting to prepare for this test (always recommended).
During workout, you increase incline/speed until your heart rate exceeds the target heart rate for 15 seconds. When you reach this level, continue running without making any change to treadmill's settings for another 15 seconds. After the 15 seconds pass, go to the cool down step.
At the end of the workout record the total time until the point you exceed the Target Heart Rate, including the 3-minute warm-up.
Extremely important: If during this exercise you experience any type of chest pain, other physical symptoms or breathing problems, change to cool down mode immediately and stop the test. Consult your physician before anything else. Also, if you do not go over your target heart rate within 18 minutes, stop the exercise.
How do you know when you pass the test?
If you finish the test within the following time/speed/incline settings, you will pass.
Stage of the Gerkin Protocol (10) - Total time (12.30-13.00 minutes) - Speed (6.5 mph) - Incline (10%)
Stage of the Gerkin Protocol (11) - Total time (14.00 minutes) - Speed (7.0 mph) - Incline (10%)
Stage of the Gerkin Protocol (12) - Total time (15.00 minutes) - Speed (7.0 mph) - Incline (12%)
Stage of the Gerkin Protocol (13) - Total time (16.00 minutes) - Speed (7.5 mph) - Incline (12%)
Stage of the Gerkin Protocol (14) - Total time (17.00 minutes) - Speed (7.5 mph) - Incline (14%)
Stage 10 is the minimum you need to pass. Stage 14 is the maximum score. If you have lower results, then you will need to focus first on aerobic and cardio workouts to increase your fitness level and your resistance.
What treadmills can support this training?
This will come as good news to all. You don't need to spend thousands of dollars to have a treadmill that can help you train for this test. There are budget treadmills (between $1,000 and $1,500) that support 15% incline and up to 10mph (and have the wireless chest strap included). But even better, these treadmills can have the target heart rate tables included in their consoles or include tracking systems so you can keep count of your results in time. Our recommendation is to go with Livestrong treadmills. They never failed us during our tests.
This article is written by Anna Ursu, a runner and treadmill tester for RunReviews.
International Association of Fire Fighters official website documentation
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