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Harvard step test
The Harvard step test is an effective way to assess fitness by measuring your recovery rate.
|What is the point?
What is fitness? There are various ways of measuring it. The Harvard step test uses recovery rate as an indicator - this is important for athletes who have bursts of activity followed by rest periods, such as footballers, rugby players and basketball players.
What do you need?
- Gym bench (45cm high)
- Stop watch
|How do you do the test?
- Step up on to a standard gym bench once every two seconds for five minutes (150 steps)
- An assistant can help you keep the required pace
- One minute after finishing, take your pulse (bpm) - this is Pulse 1
- Two minutes after finishing, take your pulse again - this is Pulse 2
- Three minutes after finishing, take your pulse for the final time - this is Pulse 3
- Use the calculator below to determine your level of fitness
What results you'll get :
By comparing your results over several months, you can get a good gauge of any improvements in your fitness level.
Taking the three pulse measurements, your level of fitness can be determined as follows:
Result = 30000 ? (pulse1 + pulse2 + pulse3)
Normative data for the Harvard Step Test
The following table is for 16 year old athletes.
What is being measured again?
This is a good measure of general cardiovascular fitness.