A Needs Analysis: How to train for the Chester Treadmill Test

Oct 22, 2024
10 min read

Updated: Sep 15

The Chester Treadmill Test (CTT), also known as the Chester Treadmill Walking Test (CTWT), has been designed for the UK Fire and Rescue Service, with a recent adaptation for the Police Service. This linear test serves as a measure of aerobic capacity (Topend Sports, n.d.). Developed by Professor Kevin Sykes at the University of Chester, the CTT is widely utilised across the UK Fire and Rescue Services, with many now incorporating running elements towards the end of the assessment.

While the CTT is generally regarded as relatively easy (McGuigan, 2024), many participants find it challenging to pass or require further development. This difficulty often stems from insufficient preparation or improper training methods. To effectively prepare for the CTT, it’s essential to understand the test's components thoroughly. This understanding allows us to identify what aspects to train and how to structure a progressive training program.

Therefore, in this blog, I will conduct a needs analysis to determine the key areas for training. However, it’s crucial to remember that analysis should not only focus on the test itself but also consider the individual athlete's unique needs (Walker, 2019). By considering both perspectives, we can create a more comprehensive training strategy that enhances performance and ensures success.

Why are we doing it?

The CTT is designed to evaluate cardiovascular fitness without requiring maximal effort. Its primary goal is to predict an individual's VO2 max. To become a firefighter, candidates must achieve a minimum VO2 max of 42 ml/kg/min (Siddall et al., 2016). Firefighters typically operate at an aerobic cost of 35 ml/kg/min, which represents 80% of the required 42 ml/kg/min. Therefore, to sustain this level of exertion, firefighters need a VO2 max of at least 42 ml/kg/min (Stevenson, Wilsher, and Sykes, 2009).

Additionally, the CTT incorporates increasing gradients throughout the assessment, simulating the physical demands of climbing stairs (McGuigan, 2024). This makes the test supposedly relevant for evaluating the fitness levels necessary for firefighting.

How to do it?

During the test, participants will walk for 12 minutes at a speed of 6.2 km/h (3.9 mph).

Following a warmup: Begin walking at a gradient of 0%.
Gradient Increase: After the first 2 minutes, the gradient will increase by 3% and will continue to do this every 2 minutes.
Participants should wear an accurate heart rate monitor, with measurements taken at each 2-minute interval. Additionally, participants will provide a rating of perceived exertion (RPE) at these intervals.

Failure Criteria:

The test is considered unsuccessful if the heart rate exceeds 80% of their maximum heart rate (calculated as 220 minus age) or if the RPE score reaches 14 or higher on the scale. You will also fail if you get off at any point or touch the treadmill.

Level	Time (mins)	Gradient (%)	equivV02 Max
1	0-2	0	14
2	2-4	3	19
3	4-6	6	25
4	6-8	9	31
5	8-10	12	36
6	10-12	15	42

Needs Analysis

Firstly, we will break down the analysis into three steps:

Movement Analysis
Physiological Analysis
Injury Analysis

Movement Analysis

The CTT involves two distinct movements: walking at a steady speed of 6.2 km/h on a flat gradient and walking on an incline that ranges from 3% to 15%. During these movements, the gait cycle is crucial in determining the forces exerted and the energy expended.

The gait cycle can be divided into two phases:

Stance Phase
Swing Phase

Figure 1- (Pirker and Katzenschlager, 2016)

The stance phase initiates when the foot contacts the ground and concludes at toe-off. We typically spend more time in the stance phase compared to the swing phase but during these phases, we experience both double and single support:

Double support occurs when both feet are on the ground, providing stability.
Single support is when one leg bears the body’s weight while the other propels us forward.

These dynamics are crucial for energy expenditure, as the rear limb supports our body weight and drives us forward, while the front leg helps modulate speed.

Ground Reaction Forces

To understand Ground Reaction Forces (GRF), we must consider Newton's Second Law, which states that for every action, there is an equal and opposite reaction. In practical terms, a GRF is a force exerted by the ground on a body in contact with it (Uriah Turkel B.P.T, 2024). For instance, when a person stands still on the floor, they exert a force equal to their body weight downward onto the ground. Simultaneously, the floor exerts an equal and opposite force upward.

However, this interaction is more complex than it seems. Factors such as posture, balance, sway, speed, and biomechanics introduce both horizontal and vertical forces (Meadows, 2019), making the calculation of GRF challenging.

Different phases of the gait cycle, particularly the stance phase, exert varying forces on the body, both vertically and horizontally. For instance, at heel strike, ground reaction forces are minimal but start to develop. As the centre of pressure shifts from the heel, the ground reaction force exceeds body weight, particularly during the loading phase.

As we walk faster, the force exerted by the ground on the body rises to accommodate the greater momentum and the need for more stability, consequently expending more energy and potentially inducing fatigue. This can be greatly influenced by factors like stride length and frequency.

Uphill Walking

Walking uphill significantly alters our movement mechanics, which can have important implications for joint health and overall performance. Here’s a closer look at the key factors involved:

Changes in Cadence and Stride: As we ascend, we often reduce our cadence (steps per minute) while increasing our stride length. This adjustment modifies how our body interacts with the ground.
Increased Ground Reaction Forces: The shift in gait mechanics results in higher ground reaction forces. These forces can place additional stress on our joints, particularly the hips, knees, and lower back.
Altered Joint Angles: Uphill walking leads to greater flexion angles at the hip and knee joints, along with dorsiflexion of the ankle. These changes can create a more demanding movement pattern that may strain the body.
Fatigue and Injury Risks: The increased stress on the joints can lead to quicker fatigue and a heightened risk of injury, especially in the hips and lower back.

Given that 83% of the CTT is performed on an incline, understanding these biomechanical changes is essential for effective preparation.

Physiological Analysis

Walking uphill not only increases ground reaction forces but also demands more energy expenditure. Understanding how this affects our muscles is essential for optimising performance and preventing injury.

Lower Body Muscles

The CTT primarily engages several key muscle groups in the lower body:

Quadriceps: Comprising the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius, the quadriceps are crucial for extending the knee. The rectus femoris also plays a vital role in hip flexion, aiding in the lifting of the feet off the ground.

Hamstrings: The hamstring group, including the biceps femoris, semitendinosus, and semimembranosus, is responsible for bending the knee, particularly in the leading leg. These muscles work synergistically with the gluteus maximus to extend the hip of the rear leg during each stride, with increased activation when walking on an incline.

Glutes and Core: The gluteus maximus, medius, and minimus contribute to hip stability and abduction, maintaining pelvic alignment when weight is shifted onto one leg. Additionally, the abdominal muscles support overall posture and stability during movement.

Supporting Muscles: Other muscles, including the sartorius, iliopsoas, tensor fasciae latae, pectineus, adductor longus, and adductor brevis, assist in controlling leg movement during the swing phase.

Calf Muscles: The tibialis anterior is heavily engaged when lifting the toes off the ground, while the gastrocnemius and soleus (calf muscles) facilitate plantarflexion as the heel lifts during the stride (Physiopedia, n.d.).

Other Muscles

The erector spinae muscles are crucial for maintaining proper posture and facilitating efficient lower limb movements during the test. These muscles help stabilise the spine, allowing for smoother transitions and better coordination of movement.

Additionally, activating the core throughout the CTT is vital. A strong core enhances posture and overall efficiency, enabling better force transfer between the upper and lower body. This highlights the importance of core stability in optimising performance and reducing the risk of injury.

Energy Systems

During the CTT, the primary energy system utilised is the aerobic energy system, which relies on oxygen to generate energy. A well-developed aerobic capacity allows for efficient transport of oxygen from the environment to the mitochondria of the working muscles, thereby delaying the onset of fatigue.

Conversely, if an individual has a lower VO2 max, their body reaches its aerobic capacity more quickly. As a result, it transitions to anaerobic metabolism to meet energy demands, which can lead to faster fatigue and decreased performance. This shift to anaerobic metabolism is undesirable during the CTT, as it can impair endurance and overall effectiveness in completing the test.

Injury Analysis

The CTT can potentially lead to several injuries, particularly due to the test's intensity and the physiological demands it places on participants. Here are some common injuries associated with the CTT:

Muscle Strains: Rapid increases in intensity can lead to strains in muscles, particularly in the legs (quadriceps, hamstrings, calves) and lower back.
Joint Injuries: The test can place significant stress on the joints, especially the knees and hips, potentially leading to: Patellar tendinitis, Iliotibial band syndrome, Hip flexor injuries
Ankle Injuries: The treadmill's incline can increase the risk of ankle sprains or strains due to the altered gait mechanics and increased load.
Achilles Tendon Issues: Increased dorsiflexion and strain during the test can lead to Achilles tendonitis or other related injuries.
Lower Back Pain: The combination of increased flexion angles and muscle fatigue can lead to acute or chronic lower back pain.
Shin Splints: The demands can lead to muscle fatigue, particularly in the calves and anterior tibialis. Fatigued muscles are less effective at absorbing shock, increasing the risk of shin splints.
Cardiovascular Issues: While not an "injury" in the traditional sense, individuals with underlying cardiovascular conditions may experience stress related to the test's demands.

How to train for the Chester Treadmill Test?

The CTT can be particularly demanding on the lower body. Inadequate lower body strength and endurance can hinder performance, making a targeted training program essential for success. Based on our understanding of the physiological demands of the CTT, several key components of fitness must be prioritised in our training regimen.

Muscular Strength

Muscular strength plays a critical role in managing ground reaction forces during uphill walking. Stronger leg muscles provide better protection against these forces, enabling the body to absorb shock more effectively and reduce muscle fatigue over prolonged periods. Additionally, robust leg strength is essential for preventing injuries, particularly strains and joint issues. For instance, poor lower body strength is often linked to shin splints; therefore, strengthening the legs can serve as a preventative measure. Key muscle groups to target include the quadriceps, glutes, hamstrings, soleus, gastrocnemius, hip flexors, multifidus, and erector spinae.

Muscular Endurance

Muscular endurance is closely related to strength, as it enables individuals to sustain prolonged activity without succumbing to fatigue. Given that we spend 100% of our time on at least one leg during the test, focusing on single-leg strength and endurance is crucial. Training for muscular endurance ensures that the lower body can withstand the demands of the CTT, allowing for a more consistent performance throughout the test.

Cardiorespiratory Fitness

Let’s state the obvious, the test measures your V02 max. Training should focus not only on passing the test but on excelling at it. A higher aerobic capacity simplifies the test's demands, making it easier to perform at higher intensities. Thus, incorporating aerobic training into the regimen will significantly enhance overall performance and make you pass the test.

Flexibility

As the CTT involves inclines of up to 15%, flexibility becomes a crucial component of training. The range of motion, particularly at the ankles, is constantly challenged. Poor ankle mobility can lead to quicker fatigue and sore Achilles tendons, increasing the risk of injury. Improving flexibility will not only enhance performance but also help mitigate injury risks. Notably, strength training has been shown to improve flexibility, making it a beneficial addition to any training program.

Balance

Balance is vital for success in the CTT, especially given that we spend significant periods on one leg. As fatigue sets in, changes in gait, stride length, and posture may occur, increasing the risk of falls and injuries. Training to improve balance will help counteract these effects, ensuring stability and safety throughout the test.

Core Stability

Finally, core stability is perhaps the most critical aspect of training. A strong core supports proper posture, stabilises the pelvis, and prevents reciprocal inhibition during movement. Poor core stability can lead to decreased performance and increased risk of back pain during the test. Therefore, prioritising core strength and stability in training is essential for optimal performance in the CTT.

Conclusion

In summary, while various factors can influence performance during the CTT, focusing on the key components outlined above is essential for effective training. Although the CTT may seem straightforward, it can present challenges, particularly for those unprepared for the demands of uphill walking. To optimise performance, it is crucial to enhance lower body strength for tackling inclines and improve aerobic capacity.

Specifically, prioritising single-leg strength and endurance, core stability, and overall aerobic fitness should be integral to every training program. These components not only facilitate better performance but also help mitigate the risk of injury. By implementing a progressive training approach that addresses these areas, individuals can navigate the CTT with greater ease and confidence, ultimately achieving their best results.

Be Strong. Be Reliable. Be Ready for anything.

References:

Chegg.com. (2020). Solved The figure below shows the ground reaction force on | Chegg.com. [online] Available at: https://www.chegg.com/homework-help/questions-and-answers/figure-shows-ground-reaction-force-foot-measured-using-force-plate-walking-walking-divided-q60506026 [Accessed 22 Oct. 2024].

Mcguigan, R. (2024). Reliability and validity of the Chester treadmill walk test for the prediction of aerobic capacity Item. [online] Available at: https://chesterrep.openrepository.com/bitstream/handle/10034/114806/ross+mcguigan.pdf [Accessed 22 Oct. 2024].

Meadows, B. (2019). Ground Reaction Force - an overview | ScienceDirect Topics. [online] www.sciencedirect.com. Available at: https://www.sciencedirect.com/topics/immunology-and-microbiology/ground-reaction-force.

Physiopedia (n.d.). Walking - Muscles Used. [online] Physiopedia. Available at: https://www.physio-pedia.com/Walking_-_Muscles_Used.

Pirker, W. and Katzenschlager, R. (2016). Figure 1: Phases of the normal gait cycle. [online] ResearchGate. Available at: https://www.researchgate.net/figure/Phases-of-the-normal-gait-cycle_fig3_309362425.

Sarvestan, J., Ataabadi, P.A., Yazdanbakhsh, F., Abbasi, S., Abbasi, A. and Svoboda, Z. (2021). Lower limb joint angles and their variability during uphill walking. Gait & Posture, 90, pp.434–440. doi:https://doi.org/10.1016/j.gaitpost.2021.09.195.

Siddall, A.G., Stevenson, R.D.M., Turner, P.F.J., Stokes, K.A. and Bilzon, J.L.J. (2016). Development of role-related minimum cardiorespiratory fitness standards for firefighters and commanders. Ergonomics, 59(10), pp.1335–1343. doi:https://doi.org/10.1080/00140139.2015.1135997.

Stevenson, R., Wilsher, P. and Sykes, P.K. (2009). Fitness for Fire & Rescue:: Standards, Protocols and Policy. [online] the University of Bath’s research portal. Available at: https://researchportal.bath.ac.uk/en/publications/fitness-for-fire-amp-rescue-standards-protocols-and-policy [Accessed 22 Oct. 2024].

Strutzenberger, G., Leutgeb, L., Claußen, L. and Schwameder, H. (2022). Gait on slopes: Differences in temporo-spatial, kinematic and kinetic gait parameters between walking on a ramp and on a treadmill. Gait & Posture, 91, pp.73–78. doi:https://doi.org/10.1016/j.gaitpost.2021.09.196.

Uriah Turkel B.P.T (2024). Ground Reaction Force | Muscle and Motion | Blog. [online] Muscle&Motion - Strength Training Anatomy, Muscular Anatomy and More! Available at: https://www.muscleandmotion.com/ground-reaction-force/.

Walker, O. (2019). Needs Analysis | Science for Sport. [online] Science for Sport. Available at: https://www.scienceforsport.com/needs-analysis/.

www.topendsports.com. (n.d.). Chester Treadmill Walk Fitness Test. [online] Available at: https://www.topendsports.com/testing/tests/chester-treadmill-walk.htm.