Firehouse S&C
Resources
Free Tactical Tools
Built for the fireground.
Designed to make you better.
A proven 7-minute protocol designed to prep your body for performance and reduce injury on shift.
The Firehouse S&C
Warm-Up Protocol
The Firehouse S&C
Treadmill Test
The FHS&C Treadmill Test is a structured, progressive treadmill protocol designed to measure cardiovascular fitness under load, replicating real-world fireground demands. This test provides an accurate estimation of VO₂max (maximum oxygen consumption capacity)—a key indicator of aerobic endurance and firefighting performance.
Unlike traditional VO₂max assessments, this test incorporates load carriage and incline progression, reflecting the physical challenges faced by firefighters. By completing this test and using the FHS&C Treadmill Test Calculator, participants can quantify their aerobic fitness level and track their progress over time.
Aerobic base building
program for Firefighters
Build your aerobic engine using Chris Hinshaw’s proven method—adapted for the fire service.