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3 Minute Step Test
 

 

The 3 Minute Step Test was designed to measure your heart rate response to cardiovascular activity.  The aerobic stimulus is controlled by stepping to a standardized cadence (96 bpm).  However, the 3 minute step test does not result in an estimation of maximal oxygen consumption.  The test is a comparison to established norms and are based on a one minute recovery heart rate.

Before beginning, check your resting heart rate and write it down.

  • Begin by setting the metronome below to 96 bpm (the page it audible so turn up the sound). 

  • You will be stepping up on a 12 inch step with an up-up-down-down cadence. 

  • It doesn't matter which foot leads or if you alternate feet, but both feet must touch the top of the step on the up motion and the floor on the down motion. 

  • Start the 3 minute timer and begin immediately stepping to the cadence of the metronome .

  Once the 3 minutes are up, immediately check your heart rate for the next minute. 
Compare your results to the table at the bottom of this page.
 

 
     
   
     
 

3 Minute Step Test Timer
Time Set

mm:ss

(Please press Stop/Clear before
pressing the Start button again)


Time Remaining...

mm:ss
 
 


Postexercise Heart Rate Norms for 3-minute Step Test (Men)

Rating % Rating Age (years)
18 - 25 26 - 35 36 - 45 46 - 55 56 - 65 66+
Excellent 100 50 51 49 56 60 59
95 71 70 70 77 71 74
90 76 76 76 82 77 81
Good 85 79 79 80 87 86 87
80 82 83 84 89 91 91
75 84 85 88 93 94 92
Above average 70 88 88 92 95 97 94
65 90 91 95 99 99 97
60 93 94 98 101 100 102
Average 55 95 96 100 103 103 104
50 97 100 101 107 105 106
45 100 102 105 111 109 110
Below average 40 102 104 108 113 111 114
35 105 108 111 117 115 116
30 107 110 113 119 117 118
Poor 25 111 114 116 121 119 121
20 114 118 119 124 123 123
15 119 121 124 126 128 126
Very poor 10 124 126 130 131 131 130
5 132 134 138 139 136 136
0 157 161 163 159 154 151
 
 


Postexercise Heart Rate Norms for 3-minute Step Test (Women)

Rating % Rating Age (years)
18 - 25 26 - 35 36 - 45 46 - 55 56 - 65 66+
Excellent 100 52 58 51 63 60 70
95 75 74 77 85 83 85
90 81 80 84 91 92 92
Good 85 85 85 89 95 97 96
80 89 89 92 98 100 98
75 93 92 96 101 103 101
Above average 70 96 95 100 104 106 104
65 98 98 102 107 109 108
60 102 101 104 110 111 111
Average 55 104 104 107 113 113 116
50 108 107 109 115 116 120
45 110 110 112 118 118 121
Below average 40 113 113 115 120 119 123
35 116 116 118 121 123 125
30 120 119 120 124 127 126
Poor 25 122 122 124 126 129 128
20 126 126 128 128 131 129
15 131 129 132 132 135 133
Very poor 10 135 134 137 137 141 135
5 143 141 142 143 147 145
0 169 171 169 171 174 155
 
 

 

 
 

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