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
Calculation Result
| DATE | - |
| VO2Max (mL/kg · min) | - |
| VO2Max Classification | - |
VO2Max Classification Chart
Male: 18-25 y/o
| CLASSIFICATION | FROM (mL/(kg · min)) | TO (mL/(kg · min)) |
|---|---|---|
| Superior | 60 | > 60.0 |
| Excellent | 52 | 59.9 |
| Above Average | 47 | 51.9 |
| Average | 42 | 46.9 |
| Below Average | 37 | 41.9 |
| Poor | 30 | 36.9 |
| Very Poor | 0 | 29.9 |
Male: 26-35 y/o
| CLASSIFICATION | FROM (mL/(kg · min)) | TO (mL/(kg · min)) |
|---|---|---|
| Superior | 56 | > 56.0 |
| Excellent | 49 | 55.9 |
| Above Average | 43 | 48.9 |
| Average | 40 | 42.9 |
| Below Average | 35 | 39.9 |
| Poor | 30 | 34.9 |
| Very Poor | 0 | 29.9 |
Male: 36-45 y/o
| CLASSIFICATION | FROM (mL/(kg · min)) | TO (mL/(kg · min)) |
|---|---|---|
| Superior | 51 | > 51.0 |
| Excellent | 43 | 50.9 |
| Above Average | 39 | 42.9 |
| Average | 35 | 38.9 |
| Below Average | 31 | 34.9 |
| Poor | 26 | 30.9 |
| Very Poor | 0 | 25.9 |
Male: 46-55 y/o
| CLASSIFICATION | FROM (mL/(kg · min)) | TO (mL/(kg · min)) |
|---|---|---|
| Superior | 45 | > 45.0 |
| Excellent | 39 | 44.9 |
| Above Average | 36 | 38.9 |
| Average | 32 | 35.9 |
| Below Average | 29 | 31.9 |
| Poor | 25 | 28.9 |
| Very Poor | 0 | 24.9 |
Male: 56-65 y/o
| CLASSIFICATION | FROM (mL/(kg · min)) | TO (mL/(kg · min)) |
|---|---|---|
| Superior | 41 | > 41.0 |
| Excellent | 36 | 40.9 |
| Above Average | 32 | 35.9 |
| Average | 30 | 31.9 |
| Below Average | 26 | 29.9 |
| Poor | 22 | 25.9 |
| Very Poor | 0 | 21.9 |
Male: 66-100 y/o
| CLASSIFICATION | FROM (mL/(kg · min)) | TO (mL/(kg · min)) |
|---|---|---|
| Superior | 37 | > 37.0 |
| Excellent | 33 | 36.9 |
| Above Average | 29 | 32.9 |
| Average | 26 | 28.9 |
| Below Average | 22 | 25.9 |
| Poor | 20 | 21.9 |
| Very Poor | 0 | 19.9 |
Female: 18-25 y/o
| CLASSIFICATION | FROM (mL/(kg · min)) | TO (mL/(kg · min)) |
|---|---|---|
| Superior | 56 | > 56.0 |
| Excellent | 47 | 55.9 |
| Above Average | 42 | 46.9 |
| Average | 38 | 41.9 |
| Below Average | 33 | 37.9 |
| Poor | 28 | 32.9 |
| Very Poor | 0 | 27.9 |
Female: 26-35 y/o
| CLASSIFICATION | FROM (mL/(kg · min)) | TO (mL/(kg · min)) |
|---|---|---|
| Superior | 52 | > 52.0 |
| Excellent | 45 | 51.9 |
| Above Average | 39 | 44.9 |
| Average | 35 | 38.9 |
| Below Average | 31 | 34.9 |
| Poor | 26 | 30.9 |
| Very Poor | 0 | 25.9 |
Female: 36-45 y/o
| CLASSIFICATION | FROM (mL/(kg · min)) | TO (mL/(kg · min)) |
|---|---|---|
| Superior | 45 | > 45.0 |
| Excellent | 38 | 44.9 |
| Above Average | 34 | 37.9 |
| Average | 31 | 33.9 |
| Below Average | 27 | 30.9 |
| Poor | 22 | 26.9 |
| Very Poor | 0 | 21.9 |
Female: 46-55 y/o
| CLASSIFICATION | FROM (mL/(kg · min)) | TO (mL/(kg · min)) |
|---|---|---|
| Superior | 40 | > 40.0 |
| Excellent | 34 | 39.9 |
| Above Average | 31 | 33.9 |
| Average | 28 | 30.9 |
| Below Average | 25 | 27.9 |
| Poor | 20 | 24.9 |
| Very Poor | 0 | 19.9 |
Female: 56-65 y/o
| CLASSIFICATION | FROM (mL/(kg · min)) | TO (mL/(kg · min)) |
|---|---|---|
| Superior | 37 | > 37.0 |
| Excellent | 32 | 36.9 |
| Above Average | 28 | 31.9 |
| Average | 25 | 27.9 |
| Below Average | 22 | 24.9 |
| Poor | 18 | 21.9 |
| Very Poor | 0 | 17.9 |
Female: 66-100 y/o
| CLASSIFICATION | FROM (mL/(kg · min)) | TO (mL/(kg · min)) |
|---|---|---|
| Superior | 32 | > 32.0 |
| Excellent | 28 | 31.9 |
| Above Average | 25 | 27.9 |
| Average | 22 | 24.9 |
| Below Average | 19 | 21.9 |
| Poor | 17 | 18.9 |
| Very Poor | 0 | 16.9 |