Cardiovascular Fitness Score Estimator
Estimate your VO2 Max with a simple 3-minute step test.
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How to measure: Sit quietly for 5 minutes. Place two fingers on your wrist or neck, count the beats for 30 seconds, and multiply by 2.
3-Minute Step Test Instructions
This test requires a 12-inch (30.5 cm) high step or bench and a stopwatch.
- Set a metronome or timer to 96 beats per minute (or follow a "up, up, down, down" rhythm every 2.5 seconds).
- Step up with one foot, then the other. Step down with the first foot, then the other. Continue this for exactly 3 minutes.
- Immediately after finishing, sit down and find your pulse.
- Count your heart beats for a full 60 seconds (from 5 to 65 seconds post-exercise).
Enter your 60-second heart rate count below.
Analyzing your results and generating insights...