VO2Max: 3-Minute Step Test

Quickly measure and calculate your VO2Max and cardiovascular capacity

VO2Max is a measurement of your body’s ability to process a volume of oxygen and is indexed to your body mass. Achieving and maintaining a healthy cardiovascular system is one of the most important aspects of fitness. Because it measures your body’s capacity to process oxygen, it serves as a good indicator of how much you can safely exert yourself during exercise.

3-Minute Step Test Protocol

Purpose

Estimate the body’s ability to deliver oxygen to determine cardiovascular fitness level.

Equipment

Risers with a platform set up at 16 inches high, metronome, and stopwatch.

Procedure

The participant will step up and down (right foot up, left foot up, right foot down, left foot down) metronome set at 22 steps/minute for women and 24 steps/minute for men at a duration of 3 minutes. The wizard is used if the practitioner does not have a heart rate monitor. If using a heart rate monitor input final heart rate in beats/minute at the end of 3 minutes.

3-Minute Step Test Calculation

yrs
bpm

Calculation Result

DATE-
VO2Max (mL/kg · min)-
VO2Max Classification-

VO2Max Classification Chart

Male: 18-25 y/o

CLASSIFICATIONFROM (mL/(kg · min))TO (mL/(kg · min))
Superior60> 60.0
Excellent5259.9
Above Average4751.9
Average4246.9
Below Average3741.9
Poor3036.9
Very Poor029.9

Male: 26-35 y/o

CLASSIFICATIONFROM (mL/(kg · min))TO (mL/(kg · min))
Superior56> 56.0
Excellent4955.9
Above Average4348.9
Average4042.9
Below Average3539.9
Poor3034.9
Very Poor029.9

Male: 36-45 y/o

CLASSIFICATIONFROM (mL/(kg · min))TO (mL/(kg · min))
Superior51> 51.0
Excellent4350.9
Above Average3942.9
Average3538.9
Below Average3134.9
Poor2630.9
Very Poor025.9

Male: 46-55 y/o

CLASSIFICATIONFROM (mL/(kg · min))TO (mL/(kg · min))
Superior45> 45.0
Excellent3944.9
Above Average3638.9
Average3235.9
Below Average2931.9
Poor2528.9
Very Poor024.9

Male: 56-65 y/o

CLASSIFICATIONFROM (mL/(kg · min))TO (mL/(kg · min))
Superior41> 41.0
Excellent3640.9
Above Average3235.9
Average3031.9
Below Average2629.9
Poor2225.9
Very Poor021.9

Male: 66-100 y/o

CLASSIFICATIONFROM (mL/(kg · min))TO (mL/(kg · min))
Superior37> 37.0
Excellent3336.9
Above Average2932.9
Average2628.9
Below Average2225.9
Poor2021.9
Very Poor019.9

Female: 18-25 y/o

CLASSIFICATIONFROM (mL/(kg · min))TO (mL/(kg · min))
Superior56> 56.0
Excellent4755.9
Above Average4246.9
Average3841.9
Below Average3337.9
Poor2832.9
Very Poor027.9

Female: 26-35 y/o

CLASSIFICATIONFROM (mL/(kg · min))TO (mL/(kg · min))
Superior52> 52.0
Excellent4551.9
Above Average3944.9
Average3538.9
Below Average3134.9
Poor2630.9
Very Poor025.9

Female: 36-45 y/o

CLASSIFICATIONFROM (mL/(kg · min))TO (mL/(kg · min))
Superior45> 45.0
Excellent3844.9
Above Average3437.9
Average3133.9
Below Average2730.9
Poor2226.9
Very Poor021.9

Female: 46-55 y/o

CLASSIFICATIONFROM (mL/(kg · min))TO (mL/(kg · min))
Superior40> 40.0
Excellent3439.9
Above Average3133.9
Average2830.9
Below Average2527.9
Poor2024.9
Very Poor019.9

Female: 56-65 y/o

CLASSIFICATIONFROM (mL/(kg · min))TO (mL/(kg · min))
Superior37> 37.0
Excellent3236.9
Above Average2831.9
Average2527.9
Below Average2224.9
Poor1821.9
Very Poor017.9

Female: 66-100 y/o

CLASSIFICATIONFROM (mL/(kg · min))TO (mL/(kg · min))
Superior32> 32.0
Excellent2831.9
Above Average2527.9
Average2224.9
Below Average1921.9
Poor1718.9
Very Poor016.9

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