TODAY! Fitness - 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)
Rating	% Rating	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)
Rating	% Rating	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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