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period. The speed of the warm up is 2.5mph (4.0 kph) and the incline is zero. All
adjustments for speed and incline do not work in the warm up period.
4. After 3 minutes, the Gerkin Protocol will start. The program starts at 4.5 mph (7.2 kph)
and increases speed and incline throughout the program. See the chart below for the
speed and incline progression.
Stage
0 (warm-up)
1
2
3
4
5
6
7
8
9
10
11
12
13
14
26
Total Time
Speed
Completed
(mile/h)
01:00
3.0
02:00
3.0
03:00
3.0
03:30
4.5
04:00
4.5
04:30
4.5
05:00
4.5
05:30
5.0
06:00
5.0
06:30
5.0
07:00
5.0
07:30
5.5
08:00
5.5
08:30
5.5
09:00
5.5
09:30
6.0
10:00
6.0
10:30
6.0
11:00
6.0
11:30
6.5
12:00
6.5
12:30
6.5
13:00
6.5
13:30
7.0
14:00
7.0
14:30
7.0
15:00
7.0
15:30
7.5
16:00
7.5
16:30
7.5
17:00
7.5
Speed
Predicted VO2 max
Incline
(km/h)
4.8
0
4.8
0
4.8
0
7.2
0
7.2
0
7.2
2
7.2
2
8.1
2
8.1
2
8.1
4
8.1
4
8.9
4
8.9
4
8.9
6
8.9
6
9.7
6
9.7
6
9.7
8
9.7
8
10.5
8
10.5
8
10.5
10
10.5
10
11.3
10
11.3
10
11.3
12
11.3
12
12.1
12
12.1
12
12.1
14
12.1
14
ml/kg/min
13.3
13.3
13.3
15.3
17.4
19.4
21.5
23.6
27.6
28.7
29.8
31.2
32.7
33.9
35.1
36.6
38.2
39.5
40.9
42.6
44.3
45.7
47.2
49.0
50.8
52.3
53.9
55.8
57.8
59.5
61.2
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