HARVARD STEP TEST

The Harvard Step Test is conducted as follows:

·  Step up on to a standard gym bench once every two seconds for five minutes (150 steps)

·  Have someone to help you keep to the required pace.

·  One minute after finishing the test take your pulse rate (bpm) for 30 secs - Pulse 1

·  Two minutes after finishing the test take your pulse rate (bpm) for 30 secs - Pulse 2

·  Three minutes after finishing the test take your pulse rate (bpm) for 30 secs - Pulse 3

·  The three pulse rates are then used in a calculation to rate your level of fitness against national averages.

PULSE 1 = ______PULSE 2 = ______PULSE 3 = ______

Put your pulse counts into the formula below to work out your score:

SCORE = 30000 ÷ (pulse 1 + pulse 2 + pulse 3) x 2

SCORE = ______

Now compare your score to the table below to see where you rank in the national averages.

Performance Level
Performer / High / Above Average / Average / Below Average / Low
Male 15/16 years / Above 90 / 90-80 / 79-65 / 64-55 / Below 55
Female 15/16 years / Above 86 / 86-76 / 75-61 / 60-50 / Below 50

My local muscular endurance is ______compared to the national average.