Harvard Step Test

Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.

Objective

The objective of this test is to monitor the development of the athlete's cardiovascular system.

Required Resources

To undertake this test you will require:

  • Gym bench (45cm high)
  • Stop watch
  • Assistant

How to conduct the 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)- Pulse 1
  • Two minutes after finishing the test take your pulse rate (bpm) - Pulse 2
  • Three minutes after finishing the test take your pulse rate (bpm) - Pulse 3
  • Use the calculator below to determine your level of fitness
 Step Test

Analysis

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.

Using the three pulse rate your level of fitness can be determined as follows:

  • Result = 30000 ÷ (pulse1 + pulse2 + pulse3)

Fitness calculator

For an estimate of your level of fitness enter your pulse rates (Pulse 1, Pulse 2 and Pulse 3) and then select the 'Calculate' button.

Pulse 1 = bpm Pulse 2 = bpm Pulse 3 = bpm
           
How fit are you? points

Normative data for the Harvard Step Test

The following table is for 16 year old athletes.

Gender Excellent Above Average Average Below Average Poor
Male >90 80-90 65-79 55-64 <55
Female >86 76-86 61-75 50-60 <50

Table Reference: McArdle W.D. et al; Essential of Exercise Physiology; 2000

Target Group

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

Reliability

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

Validity

There are published tables to relate results to a potential level of fitness and the correlation is high.

Free Calculator

  • The Harvard Step Test - a free Microsoft Excel spreadsheet that you can download and use on your computer.

101 Performance Evaluation Tests

101 Performance Evaluation Tests

Periodic testing and measuring is the only way to get the up-to-date, accurate and objective information you need to assess current performance, then make informed decisions about future training and competition goals.

This brand new workbook, 101 Performance Evaluation Tests, is the largest, most complete and authoritative collection of sports performance evaluation tests there is. And it is an essential tool for anyone wanting to predict athletic performance or evaluate an athlete`s current level of fitness.

Select this link to order your copy of 101 Performance Evaluation Tests.

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

Associated Books

The following books provide more information related to this topic:

  • Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
  • Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
  • Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
  • Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
  • The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
  • Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
  • Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
  • Sport and PE, K Wesson et al., ISBN 0 340 683821
  • PE for you, J. Honeybourne, ISBN 0 7487 3277 2