🏃♂️ Aerobic Fitness Test: The Step Method
Tested Component: Cardiorespiratory Endurance (Aerobic Fitness)
📋 Procedure:
Use a single 12-inch step or bench to evaluate your fitness. With just a little help, you can do it yourself.
Ask someone to time you and count for you so you can concentrate on the task at hand (or foot!).
At the signal to begin, step up with your right foot, then your left foot. Follow the “up, up” with “down, down” to complete one full step.
Repeat at a rate of 24 steps per minute for 3 consecutive minutes.
After completion, sit and rest for exactly 1 minute, then take your pulse for 60 seconds. This is your 1-minute recovery heart rate.
📊 Fitness Level Table (Based on Recovery Heart Rate)
| Age | Gender | Excellent | Very Good | Good | Average | Poor | Very Poor |
|---|---|---|---|---|---|---|---|
| 6–9 | Boys | <95 | 95–106 | 107–115 | 116–126 | 127–142 | >142 |
| 6–9 | Girls | <100 | 100–113 | 114–123 | 124–134 | 135–152 | >152 |
| 10–12 | Boys | <93 | 93–105 | 106–116 | 117–128 | 129–147 | >147 |
| 10–12 | Girls | <102 | 102–116 | 117–128 | 129–141 | 142–157 | >157 |
| 13–15 | Boys | <90 | 90–100 | 101–110 | 111–125 | 126–140 | >140 |
| 13–15 | Girls | <95 | 95–105 | 106–117 | 118–132 | 133–150 | >150 |
| 16–18 | Boys | <88 | 88–98 | 99–110 | 111–124 | 125–138 | >138 |
| 16–18 | Girls | <90 | 90–102 | 103–115 | 116–130 | 131–148 | >148 |
🧮 Calculate Your Fitness Level
Sources:
Kasch, F.W. et al. (1990). Validity of the Kasch Pulse Recovery Test as a measure of aerobic fitness in children. Pediatric Exercise Science.
Harvard Step Test guidelines adapted from Brouha (1943).
*Note: Data for ages 13–18 are extrapolated from validated youth & adult data for progress monitoring.