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FireFighter Fitness Test
The Firefighter Fit Test has a total of 16 stages lasting one minute each. The first 3 stages are
a warm-up set with a speed of 3 mph and 0% incline. The following stages increase speed or
incline from the previous stage. When the test terminates, the “Cool Down” mode will be
entered. The “Cool Down” mode will set the speed to 1 mph and the incline to 0%.
Speed and Incline settings for Firefighter FIT TEST Stages
The Firefighter Treadmill Protocol is as follows:
Stage Speed Incline
1 Warm-up 3 mph 0 %
2 Warm-up 3 mph 0 %
3 Warm-up 3 mph 0 %
4 Stage 1 Test 4.5 mph 0 %
5 Stage 2 Test 4.5 mph 2 %
6 Stage 3 Test 5.0 mph 2 %
7 Stage 4 Test 5.0 mph 4 %
8 Stage 5 Test 5.5 mph 4 %
9 Stage 6 Test 5.5 mph 6 %
10 Stage 7 Test 6.0 mph 6 %
11 Stage 8 Test 6.0 mph 8 %
12 Stage 9 Test 6.5 mph 8 %
13 Stage 10 Test 6.5 mph 10 %
14 Stage 11 Test 7.0 mph 10 %
15 Stage 12 Test 7.0 mph 12 %
16 Stage 13 Test 7.5 mph 12 %
To use the Firefighter Fit Test program:
1. Put the chest strap on. Remember to wet the underneath of the chest strap, over the
electrodes.
2. Press [ADVANCED PROGRAMS] workout key, followed by the Speed UP key. The
controller will display “FIREMAN FIT TEST.”
3. The controller will then display “ENTER WEIGHT - LBS” (or “ENTER WEIGHT - KG” if in
Metric mode). Enter your weight using the numeric key keypad.
4. The controller will display “ENTER AGE 10 -99.” Enter your age using the numeric
keypad.
5. The controller will display “ENTER GENDER / 1 - MALE / 2 - FEMALE. Enter your gender
code using the numeric keypad.
6. The controller will display “PRESS START”. Press the [START] key to begin the test.
Follow the onscreen prompts. The first 3 stages represent a 3-minute warm-up at 3
mph and 0% incline. The exercise time does not start until the warm-up is completed.
At the beginning of the test, the timer will count up from 0:00.