AFT Calculator — Aerobic Fitness Test (VO₂max Step Test)
The Queens College Step Test is a validated 3-minute submaximal step test for estimating aerobic capacity (VO₂max) without a lab. Step onto a 16.25-inch bench, count your pulse for 15 seconds after the test, and this calculator estimates your VO₂max and fitness category.
Płeć
beats
Aerobic fitness category: Good
- 1
Heart rate (bpm)
40 × 4 = 160Scales the 15-second pulse count to beats per minute. - 2
Estimated VO₂max
111,33 − 0,42 × 160 = 44,1
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The Queens College Step Test estimates VO₂max from a 3-minute step test: VO₂max = 111.33 − (0.42 × HR) for men, or 65.81 − (0.1847 × HR) for women, where HR = 15-second pulse count × 4. A lower post-exercise heart rate indicates better aerobic fitness. Results are classified as Poor, Below average, Average, Good, or Excellent using ACSM reference ranges.
Wzór
How this is calculated
The Queens College Step Test (McArdle et al., 1972) is one of the most widely validated submaximal aerobic fitness tests. The protocol is simple: step up and down a 16.25-inch (41.3 cm) bench at a metronome pace of 24 steps per minute for men or 22 steps per minute for women, for exactly 3 minutes. Immediately after stopping, count your pulse (carotid or radial) for exactly 15 seconds. Multiply by 4 to get heart rate in beats per minute.
The regression equations were derived by correlating step-test heart rate with directly measured VO₂max in college-aged adults. A lower post-exercise heart rate means the heart pumped more blood per beat (greater stroke volume), reflecting a more efficient cardiovascular system and a higher aerobic capacity. VO₂max is expressed in millilitres of oxygen per kilogram of body weight per minute (mL/kg/min) — the gold-standard measure of cardiorespiratory fitness.
Fitness categories use ACSM reference ranges for adults. The equations were validated on college-aged populations, so estimates lose accuracy for very deconditioned individuals or those over 55. For clinical or competitive use, a laboratory graded exercise test with direct gas analysis is the gold standard. METs (metabolic equivalents, where 1 MET ≈ 3.5 mL/kg/min) provide an everyday interpretation: a VO₂max of 35 mL/kg/min corresponds to about 10 METs.
Najczęściej zadawane pytania
VO₂max is the maximum rate at which your body can use oxygen during intense exercise, expressed in mL/kg/min. It is the best single predictor of cardiovascular health and endurance performance. Higher VO₂max is associated with lower risk of heart disease, type 2 diabetes, and all-cause mortality.
The test has a standard error of about 2.5–3.5 mL/kg/min relative to a treadmill VO₂max test. It is adequate for population screening and fitness tracking over time but not for precise clinical or elite athletic assessment. Anxiety, recent exercise, caffeine, and ambient temperature can all affect heart rate.
The validated protocol uses exactly 16.25 inches (41.3 cm). Using a different bench height will alter the workload and make the regression equation inaccurate. Standard gym step boxes are typically 12 inches; the test bench is closer to the height of a typical stair step plus one riser.
Znany również jako
TG we-Calculate Editorial Team. (2026). AFT Calculator — Aerobic Fitness Test (VO₂max Step Test) [Online calculator]. TG we-Calculate. https://we-calculate.com/pl/calculator/aft-calculator
TG we-Calculate Editorial Team. "AFT Calculator — Aerobic Fitness Test (VO₂max Step Test)." TG we-Calculate. 2026. https://we-calculate.com/pl/calculator/aft-calculator.
TG we-Calculate Editorial Team, "AFT Calculator — Aerobic Fitness Test (VO₂max Step Test)," TG we-Calculate, 2026. [Online]. Available: https://we-calculate.com/pl/calculator/aft-calculator
@misc{wecalculate_aft_calculator, title = {AFT Calculator — Aerobic Fitness Test (VO₂max Step Test)}, author = {{TG we-Calculate Editorial Team}}, howpublished = {\url{https://we-calculate.com/pl/calculator/aft-calculator}}, year = {2026}, note = {TG we-Calculate} }
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