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

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 AGE TO 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

A Powerful Platform for Personal Training Analytics

Sign up for a 30-day free trial and discover a new way to analyze and report.