top of page

3-Minute Step TestSubmaximal Cardiovascular Fitness TestThe 3-minute step test is a submaximal heart-rate recovery test used to assess general cardiovascular fitness.The better your aerobic capacity and oxygen uptake, the lower your heart rate and the faster your heart rate recovery will be during and after the test.Required Equipment• Two step platforms stacked to a total height of 30 cm (12 inches)(The height is important and must be consistent.)• Heart rate monitor with chest strap• Metronome set to 96 beats per minute (BPM)(Free metronome apps are available for most smartphones.)• Stopwatch or timer• Borg Rating of Perceived Exertion (optional)Test ProcedureBegin the test without warm-up.First, ensure that you are able to maintain the stepping rhythm at 96 BPM.Start the metronome at 96 BPM.Step up and down continuously for 3 minutes, following the rhythm of the metronome.Place the entire foot on the step when stepping up.Remain quiet and relaxed throughout the test.When 10 seconds remain, turn off the metronome but continue stepping at the same pace for the final 10 seconds.At the end of 3 minutes, sit down immediately.Check your heart rate on the monitor and memorize the value.Begin measuring your pulse manually at the wrist or neck using the index and middle fingers.After 1 minute of seated recovery, check your heart rate on the monitor again and stop the manual pulse measurement.Record all results.ExampleAfter completing the test:Robert’s heart rate at the end of exercise: 140 bpm (heart rate monitor)After 1 minute of recovery: 100 bpm (heart rate monitor)Manual pulse measurement during recovery: 120 bpmIf unsure about manual pulse accuracy, calculate the average:(𝐻𝑒𝑎𝑟𝑡 𝑅𝑎𝑡𝑒 𝑎𝑡 𝐸𝑛𝑑+𝐻𝑒𝑎𝑟𝑡 𝑅𝑎𝑡𝑒 𝐴𝑓𝑡𝑒𝑟 1 𝑀𝑖𝑛𝑢𝑡𝑒)÷2(Heart Rate at End+Heart Rate After 1 Minute)÷2Example:(140+100)÷2=120 𝑏𝑝𝑚(140+100)÷2=120 bpmManual pulse measurements and monitor readings rarely match exactly.Use the value you consider most reliable.Interpreting ResultsUse your final heart rate value to compare your result with the reference table provided to determine your cardiovascular fitness level.Lower recovery heart rates generally indicate better aerobic fitness and faster recovery capacity.

bottom of page