Firehouse S&C
Resources
Free Tactical Tools
Built for the fireground.
Designed to make you better.
Turn a 20-minute field test into starting targets for training.
The FTP calculator estimates power, uses your recorded heart rate as a coaching reference, and calculates optional W/kg. Read its methods and limitations before applying the zones.
The Firehouse S&C
Functional Threshold Power
Calculator
The Firehouse S&C
Warm-Up Protocol
A practical seven-minute warm-up to prepare for training. Adapt the movements to your needs.
The Firehouse S&C
Treadmill Test
The FHS&C Treadmill Test is a progressive, loaded walking protocol for tracking performance under specified conditions.
Read the protocol, calculation assumptions, and evidence limits before testing. A calculated oxygen-cost estimate is not a directly measured VO₂max, medical clearance, or a validated prediction of fireground performance.
Aerobic base building
program for Firefighters
Explore an aerobic-base program informed by Chris Hinshaw’s coaching approach and adapted by FHS&C for firefighters.
For the full strength and conditioning offer, view the firefighter training program.