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Step Test at Home

This simple test is designed to assess your cardiovascular endurance.

Equipment

A 12 inch high bench (or a similar sized stair or sturdy box), a watch for timing minutes.

Procedure

Step on and off the box for three minutes. Step up with one foot and then the other. Step down with one foot followed by the other foot. Try to maintain a steady four beat cycle. It's easy to maintain if you say "up, up, down, down". Go at a steady and consistent pace. This is a basic step test procedure - see also other step tests.

Measurement

At the end of three minutes, remain standing while you immediately check your heart rate. Take your pulse for one minute (e.g. count the total beats from 3 to 4 minutes after starting the test). Go here for more information about measuring your heart rate.

How did you go?

The lower your heart rate is after the test, the fitter you are. Compare your heart rate results to the table below. Remember, these scores are based on doing the tests as described, and may not be accurate if the test is modified at all. This home step test is based loosely on the Canadian Home Fitness Test and the results below are also based from data collected from performing this test. Don't worry too much about how you rate - just try and improve your own score.

3-Minute Step Test (Men) - Heart Rate

Age	18-25	26-35	36-45	46-55	56-65	65+
Excellent	<79	<81	<83	<87	<86	<88
Good	79-89	81-89	83-96	87-97	86-97	88-96
Above Average	90-99	90-99	97-103	98-105	98-103	97-103
Average	100-105	100-107	104-112	106-116	104-112	104-113
Below Average	106-116	108-117	113-119	117-122	113-120	114-120
Poor	117-128	118-128	120-130	123-132	121-129	121-130
Very Poor	>128	>128	>130	>132	>129	>130

3-Minute Step Test (Women) - Heart Rate

Age	18-25	26-35	36-45	46-55	56-65	65+
Excellent	<85	<88	<90	<94	<95	<90
Good	85-98	88-99	90-102	94-104	95-104	90-102
Above Average	99-108	100-111	103-110	105-115	105-112	103-115
Average	109-117	112-119	111-118	116-120	113-118	116-122
Below Average	118-126	120-126	119-128	121-129	119-128	123-128
Poor	127-140	127-138	129-140	130-135	129-139	129-134
Very Poor	>140	>138	>140	>135	>139	>134

Home Fitness Testing Manual

Download your free copy of the Home Fitness Testing Manual — a guide for you to plan, conduct, analyze and interpret fitness testing at home.