Horizon Fitness PARAGON X Guide D'utilisation page 9

PROGRAM CHARTS
Conversion Table for Gerkin Protocol
Stage Total Time
0:00 - 0:30
0:30 - 1:00
0 (warm-up) 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
16
HZ19_OG_Paragon X v1_1_A.indd 16-17
Predicted VO2 max ml/kg/min Speed (mph) % Grade
13.3 1.0 0.0
13.3 1.5 0.0
13.3 2.0 0.0
13.3 2.5 0.0
13.3 3.0 0.0
15.3
4.5 0.0
17.4
19.4
4.5 2.0
21.5
23.6
5.0 2.0
27.6
28.7
5.0 4.0
29.8
31.2
5.5 4.0
32.7
33.9
5.5 6.0
35.1
36.6
6.0 6.0
38.2
39.5
6.0 8.0
40.9
42.6
6.5 8.0
44.3
45.7
6.5 10.0
47.2
49.0
7.0 10.0
50.8
52.3
7.0 12.0
53.9
55.8
7.5 12.0
57.8
59.5
7.5 14.0
61.2
63.2
8.0 14.0
65.3
67.1
8.0 16.0
68.9
71.1
8.5 16.0
71.1
Gerkin Scoring
Males:
VO2 max (ml/kg/min)
Age
Percentile 20-29 30-39 40-49 50-59 Percentile
99 >58.8 >58.9 >55.4 >52.5 99
SUPERIOR
95 54.0 52.5 50.4 47.1 95
90 53.9 52.4 50.3 47.0 90
EXCELLENT
80 48.2 46.8 44.1 41.0 80
70 48.1 46.7 44.0 40.9 70
GOOD
60 44.2 42.4 39.9 36.7 60
50 44.1 42.3 39.8 36.6 50
FAIR
40 41.0 38.9 36.7 33.8 40
30 40.9 38.8 36.6 33.7 30
POOR
20 37.1 35.4 33.0 30.2 20
10 37.0 35.3 32.9 30.1 10
VERY POOR
5 31.6 30.9 28.3 25.1 5
Females:
VO2 max (ml/kg/min)
Age
20-29 30-39 40-49 50-59
>53.0 >48.7 >46.8 >42.0
46.8 43.9 41.0 36.8
46.7 43.8 40.9 36.7
41.0 38.6 36.3 32.3
40.9 38.5 36.2 32.2
36.7 34.6 32.3 29.4
36.6 34.5 32.2 29.3
33.8 32.3 29.5 26.9
33.7 32.2 29.4 26.8
30.6 28.7 26.5 24.3
30.5 28.6 26.4 24.2
25.9 25.1 23.5 21.1
17
7/29/19 9:31 AM