Step Test (Harvard)
| Fitness level | |||||
|---|---|---|---|---|---|
| Gender | Very low | Low | Average | Good | Excellent |
| Male | < 55 | 55 – 64 | 65 – 79 | 80 – 90 | > 90 |
| Female | < 50 | 50 – 60 | 61 – 75 | 76 – 86 | > 86 |
With this tool, you can calculate your VO2 Max in any type of population without having to use submaximal exercise tests. That is, through our Harvard step test calculator, you can discover your maximum oxygen consumption, the best indicator of aerobic fitness.
How is the Harvard step test done?
- You must step up and down the step for 5 minutes at a frequency of 30 steps per minute. This means you should perform one step every two seconds. You can use a metronome or count to maintain this pace (one foot up, the other foot up, one foot down, the other foot down).
- You must step up and down the step always using the same leg first throughout the duration of the test. That is, you step up with one leg, step up with the other, step down with the first one you stepped up with, and step down with the second.
- The test stops completely at the end of those 5 minutes or when you cannot continue due to fatigue. If you are unable to keep up the pace and fall behind by more than 10 seconds, the test will not be valid.
- Finally, you must sit down again and take 3 heart rate measurements, each lasting one minute. At the end of each minute, record those results in our Harvard step test calculator, and it will give you the final result.
Frequently asked questions
What is the step test?
The step test is a physical test used to assess cardiovascular capacity and physical condition by stepping up and down a step at a determined pace.
How is the step test performed?
[article ids=”98469″] To perform the test, step up and down a step of a specific height for a set time, usually 3 minutes, following a pace set by a metronome.
What does the step test measure?
The test measures aerobic capacity and cardiovascular status through recovery heart rate after the test.
What is the purpose of the step test?
It is used to assess physical fitness, monitor progress in endurance training, and estimate VO2 Max indirectly.
What equipment is needed for the step test?
You need a step or platform of a specific height (usually 30-40 cm), a stopwatch, and optionally, a metronome or music to set the pace.
How is the step test score calculated?
The score is calculated by measuring heart rate during recovery and using reference tables to estimate aerobic capacity.
What are the variants of the step test?
There are variants such as the Harvard test and the Astrand-Ryhming test, which differ in step height, duration, and test pace.
Is the step test suitable for everyone?
It is not suitable for people with knee, cardiovascular, or balance problems. It is important to consult a professional before performing it.
