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; 2nd Edition

Target Group

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

101 Performance Evaluation Tests

Reliability

Test reliability refers to the degree to which a test is consistent and stable in measuring what it is intended to measure.

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

Validity

Test validity refers to the degree to which the test actually measures what it claims to measure and the extent to which inferences, conclusions, and decisions made on the basis of test scores are appropriate and meaningful. This test provides a means to monitor the effect of training on the athlete's physical development.

Free Calculator

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

Associated Pages

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