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3 Minute Step Test

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3 Minute Step Test is to monitor the development of the athlete’s aerobic fitness.

🔰Required resources

➽To undertake this test you will require:

⧭ 12 inch step box or use stair

⧭ Stop watch (or watch displaying seconds) for timing test and counting recovery heart rate

⧭ Metronome to set cadence download app for play store ➨ Metronome

3 Minute Step Test Performance Evaluation Tests for Endurance

🔰How to conduct the 3 Minute Step Test

➽The test is conducted as follows:

⧭ The athlete conducts a warm-up

⧭ Athlete steps up and down at a rate of 24 steps per minute (metronome setting of 96 BPM) for 3 minutes

⧭ Immediately after the 3 minutes of stepping, the subject sits down on the bench and finds pulse (at neck) 1. Manual pulse check on radial styloid process 2. Electronic devices

⧭ A 60 second heart rate is taken 5 seconds after completion of stepping 4 This recovery heart rate is the athlete’s score.

3 Minute Step Test

3 Minute Step Test


Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.

🔰Target group

This test is suitable for active athletes but not for individuals where the test would be contraindicated.


Reliability would depend upon how strict the test is conducted and the individual’s level of motivation to perform the test.

🔰 Validity

There are no tables published to relate results to potential performance in competition.

3 Minute Step Test Performance Evaluation Tests for Endurance

The 3 Minute Step Test is a tool to monitor the development of the athlete’s aerobic fitness. The test is done by measuring the number of step the athlete can take in 3 minutes. Athletes must take at least 6 steps in the first minute, 12 steps in the second minute, and 18 steps in the third minute. The results are then used to measure the aerobic fitness of the athlete 3 Minute Step Test

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Dr .Lalit Choudhary
Hii everyone, I'm Dr Lalit Choudhary PT. Born and brought up in delhi. Practicing as a professional PHYSIOTHERAPIST. As a therapist I love to interact with others and and get myself updated regarding all the social issues which are leading my countrymen to distress themselves. Yes, I agree that Iam a workaholic but my work gives me immense pleasure but there are sometimes when I feel stressed up so to relax myself I travel to new places, meet new people and try to adopt their culture. Most of the time I like to travel hills as it helps me to relax and enjoy our nature beauty. For being a good therapist and to deal with all the difficulties I always prefer to be good listener and have good patience that is what my strength is. I also work as a social worker and the Founder of thesocialphysiofitnessclub and PHYSIO FIT INDIA. In last I just want to say that " I believe that physical therapy is not just a therapy but actually a remedy which not only make you physically fit but also adds happiness, joy and more days to your life." So don't just sit and thought now it's time to stand and work on yourself.

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