Health experts use the Ross Submaximal Treadmill Protocol to test cardiovascular fitness, using a constant speed of 3.4 miles per hour to conduct the test. Depending on your height, stride length and cardiovascular stamina, walking on a treadmill at 3.4 mph is similar to a brisk walk. To prepare for a treadmill test, increase treadmill grade, not speed, during your workout.
Step 1
Program the electronic console of your treadmill to create a workout of 15 minutes at a constant speed of 3.4 mph. Program the treadmill to increase the incline of the treadmill by 3 percent every three minutes if you are a female, and 4 percent every three minutes if you are a male. If you know who will be administering your treadmill test, ask him to confirm the exact inclines and rates of change you will experience during your test.
Step 2
Begin walking at a speed of 3.4 mph, with the treadmill set at a 0 percent incline. This is the same as walking on a flat, level terrain. Do not lean on the treadmill's hand rails, use any walking poles or hand weights, or vigorously move your arms to increase your heart rate.
Step 3
Continue walking as the treadmill changes incline. Walk with your arms bent using a motion similar to the one you would use walking this speed on the sidewalk. Continue walking until the test is finished.
Tips and Warnings
- Check to make sure your treadmill test will be conducted using the Ross protocol. Other treadmill tests, such as the Bruce protocol, change speed and incline during the test.
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