I apologize in advance if this has already been covered in another post. In approximately 3 to 4 months I am going to have to take (and pass ) the firefighters version of the Gerkin test, and I'm hoping for some advice as to how to go about training for it. I've trained in the past for strength related things so I'm no stranger to the gym, but I've never really trained for anything cardio related. If you don't alreay know the fire departments version of the Gerkin is a little different...
TIME SPEED (IN MPH) %GRADE
0:00 – 1:00 3.0 0
1:01 – 2:00 3.0 0
2:01 – 3:00 3.0 0
3:01 – 4:00 4.5 0
4:01 – 5:00 4.5 2
5:01 – 6:00 5.0 2
6:01 – 7:00 5.0 4
7:01 – 8:00 5.5 4
8:01 – 9:00 5.5 6
9:01 – 10:00 6.0 6
10:01 – 11:00 6.0 8
11:01 – 12:00 6.5 8
12:01 – 13:00 6.5 10
13:01 – 14:00 7.0 10
14:01 – 15:00 7.0 12
15:01 – 16:00 7.5 12
16:01 – 17:00 7.5 14
17:01 – 18:00 8.0 14
RECOVERY PHASE
0:00 – 1:00 3.0 0
1:01 – 2:00 3.0 0
2:01 – 3:00 3.0 0
Thanks again for any tips and advice you might have.
