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VO2 max Step Test


The VO2 max Step Test uses a common piece of gym equipment to help athletes measure their cardiovascular fitness level.

What is the point?

VO2 max is recognised as one of the best ways to measure cardio fitness. The VO2 max Step Test is a simple, 3 minute cadence test that allows you to quickly calculate this essential measure of fitness.

What do you need?

  • A 16? inch high bench or step
  • A stopwatch
  • Metronome or cadence tape/CD
  • Heart rate monitor (optional)
  • An assistant
How do you do the test?

  • Step up and down onto the step/bench, one foot at a time, for 3 minutes
  • Maintain a steady four beat cycle - men should take 24 steps/minute, women 22 steps/minute
  • When you finish the test, count your heart beats for 15 seconds
  • Multiply the number of beats in 15 seconds by 4 to give the "step test pulse rate"
  • Use the calculator below to calculate your VO2 max

What results you'll get :

Regular testing will help you to track changes in your fitness levels.

What is being measured again?

This is a test of an athlete's cardiovascular system.




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