Queens College Step Test Calculator
VO₂max from 3 minutes of stepping and a recovery pulse — the lab test that fits in a stairwell.
Three minutes on a 41.3 cm step (men 24, women 22 steps/min, metronome honest), then count the pulse from 5 to 20 seconds post-exercise ×4. The faster your heart settles, the fitter the engine — same vagal principle as heart-rate recovery, packaged as a submaximal estimate with ~±16% error.
Formula
For general information only — not medical or training advice. Estimates vary between individuals; consult a qualified professional before changing your exercise or nutrition routine.
VO₂max from 3 minutes of stepping and a recovery pulse — the lab test that fits in a stairwell. The Queens College Step Test Calculator is a free, private step test tool — every result computes instantly in your browser with no sign-up and no data upload.
About Queens College Step Test Calculator
Three minutes on a 41.3 cm step (men 24, women 22 steps/min, metronome honest), then count the pulse from 5 to 20 seconds post-exercise ×4. It applies M: 111.33 − 0.42×HR · F: 65.81 − 0.1847×HR (after 3 min @ 41.3 cm step). Use the Queens College Step Test Calculator to get an instant, clearly-explained result with the working shown step by step — free, private and with the source method cited.
How to use Queens College Step Test Calculator
- 1Enter your details in the Queens College Step Test Calculator input fields above.
- 2The result updates instantly with the working and reference bands shown.
- 3Adjust any value to explore how it changes the outcome — it's free and unlimited.
Why use Queens College Step Test Calculator?
- ✓Instant step test result that recomputes as you type — no waiting, no page reloads
- ✓100% client-side: your health data never leaves your browser
- ✓Shows the actual formula and your numbers substituted in, so you can see exactly how the result is reached
- ✓Based on published, citable sources (McArdle WD et al., Med Sci Sports 1972 — step test validation)
- ✓Free forever with no sign-up, account or app install
Frequently asked questions
How does the Queens College Step Test Calculator work?+
Three minutes on a 41.3 cm step (men 24, women 22 steps/min, metronome honest), then count the pulse from 5 to 20 seconds post-exercise ×4. The calculation uses the formula: M: 111.33 − 0.42×HR · F: 65.81 − 0.1847×HR (after 3 min @ 41.3 cm step). Everything runs instantly in your browser as you type — your inputs are never uploaded.
Is the Queens College Step Test Calculator accurate, and what is it based on?+
The method is traceable to authoritative sources: McArdle WD et al., Med Sci Sports 1972 — step test validation. Results are estimates — individual variation always applies, so treat the output as a well-grounded starting point.
Is the Queens College Step Test Calculator free and private?+
Yes. It's completely free with no sign-up, and all computation happens locally in your browser, so none of your health data ever leaves your device.
Can I use this for medical decisions?+
This tool is for general fitness information only, not medical or training advice. Consult a professional before changing your routine.
What can I use the Queens College Step Test Calculator for?+
It's commonly used for step test, queens college step test, 3 minute step test. VO₂max from 3 minutes of stepping and a recovery pulse — the lab test that fits in a stairwell.
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