Harvard Step Test Calculator
Harvard Step Test Description
Introduction
The Harvard Step Test is a classic measure of cardiovascular fitness, and is suitable for men and women of a wide range of fitness levels.
It was developed in 1942–1943 by a team at the Harvard Fatigue Laboratory, originally to test the physical condition of military recruits.
The original step test, and the one which is still recommended for men, involved stepping up and down onto a 20-inch platform at a rate of 30 steps per minute for five minutes. Research by Archibald Sloan in 1959 suggested that the platform height should be reduced to 17 inches (43.2 cm) for women. However, 16 inches (40.6 cm) is now typically recommended for women based on early studies by Gallagher and Brouha and the wider availability of 16-inch gym benches and aerobic steps.
The test requires minimal equipment and is simple to perform.
Test Protocol
Equipment Required
The test requires minimal equipment.
- A sturdy platform. Use a height of 20 inches (50.8 cm) for men or 16 inches (40.6 cm) for women.
- A stopwatch. To track the test time and the recovery intervals.
- A metronome (optional). Set to 120 beats per minute. This equals 30 complete steps per minute (four clicks per step cycle).
The Step Phase
- Start the metronome.
- Start the stopwatch.
- Step up onto the platform with one foot, then the other; step back down with the first foot, then the other. Each click of the metronome represents one movement: 1 (up), 2 (up), 3 (down), 4 (down).
- Continue for five minutes, or as long as you can manage.
The Recovery / Recording Phase
- Sit down
- Following a one-minute recovery, count your pulse for 30 seconds.
- Following a 30-second recovery (two minutes after stopping), count your pulse for 30 seconds.
- Following another 30-second recovery (three minutes after stopping), count your pulse for 30 seconds.
Getting Results
- Enter your pulse counts and overall test time into our calculator to get your fitness index and rating.
- Compare your rating.
Test Considerations
Test Tips
- Ensure you're well rested, fueled, and hydrated before the test. Being low on energy can negatively impact your score.
- Carry out a test-run before the real test to make sure you know how best to use your stopwatch, are prepared to hit the correct cadence etc.
- Beware the caffeine. Too much can raise your heart rate and give you an unreliable result.
Common Mistakes
Beware of the following common mistakes when performing the test:
- Using beats per minute (BPM) rather than raw pulse count. It's important that you count the actual number of beats in each 30-second window. Don't use a reading from a heart-rate monitor, which will be in BPM.
- Using the incorrect bench height. Men should use a 20-inch (50.8 cm) platform and women should use a 17-inch (43.2 cm) or 16-inch (40.6 cm) platform.
- Incorrect cadence. Your cadence should be 30 steps per minute, meaning that each complete cycle (both stepping up and down) should last two seconds. It's important to keep an eye on your stopwatch or an ear on your metronome to ensure you don't lose pace. If you can't keep up then stop the test, record the finish time, and use that for your calculation.
- Standing during recovery. You should sit down for recovery. Standing or walking around will impact the results.
Test Benefits
- Minimal equipment. Only a sturdy platform and stopwatch (and optionally, a metronome) are required.
- Measures recovery. A big strength of the Harvard step test is that it considers recovery rather than performance during exercise. A key indicator of heart health is how quickly your cardiovascular system recovers.
- Standardized history. The test has been in use for over 80 years and can be compared to decades of normative data.
Test Drawbacks & Limitations
- Body height bias. Taller individuals have an advantage since stepping up and down requires less relative effort compared to shorter individuals.
- Body mass bias. Those carrying excess weight are disadvantaged since they have to lift more weight with each step, so cardiovascular fitness isn't measured directly.
- Fitness requirements. Some individuals may find the cadence and test length challenging, so the test is not suitable for all fitness levels.
- Pulse count accuracy. It is easy to make mistakes when counting one's pulse, especially when tired.
Test Ratings
The table below shows how the test result can be interpreted.
| Index | Rating |
|---|---|
| 90+ | Excellent |
| 80–89 | Good |
| 65–79 | High average |
| 55–64 | Low average |
| Below 55 | Poor |
Test Calculations
The Formula
This is the calculation as described in the Harvard lab's 1943 paper:
I =T × 100 2 × (P1 + P2 + P3)
where:
I = Fitness IndexT = Exercise duration in secondsP1 = Pulse count 1P2 = Pulse count 2P3 = Pulse count 3
Examples
Example One
Assume that somebody completes the five-minute test and records pulse counts of 72, 64, and 53.
Plugging the values into our formula:
I =300 × 100 2 × (72 + 64 + 53)
Which gives us:
I = 79
So, this person's fitness index is 79, which gives them a rating of high average.
Example Two
Our next participant fails to complete the five minutes and stops at 3 minutes and 45 seconds (225 seconds). They records pulse counts of 92, 75, and 62.
Plugging the values into our formula:
I =225 × 100 2 × (92 + 75 + 62)
Which gives us:
I = 49
So, this person's fitness index is 49, which gives them a rating of poor.