Test Overview

This test measures your aerobic fitness by evaluating how quickly your heart rate recovers after 3 minutes of controlled stepping.

What You’ll Need

• A 12-inch step (exact height matters!)
• A flat, stable surface
• A metronome set to 96 bpm (free at MetronomeOnline.com)
• Your Fitbit Charge 6 or a watch/timer

How to Perform the Test

Step 1: Prepare

Set up your step on a clear surface. Ensure you’re healthy enough to exercise. Consult a doctor if unsure.

Step 2: Do the Step Test

Start your metronome at 96 bpm and step up and down in rhythm — up, up, down, down — for exactly 3 minutes without stopping.

Step 3: Measure Your Pulse (Critical!)

As soon as 3 minutes end:

• Sit down immediately on the step or a stable surface
• Wait exactly 5 seconds (use a timer or your Fitbit Charge 6)
• Then measure your pulse for exactly 15 seconds — ONLY

👉 Place your index and middle fingers on your wrist (just below the thumb) or on the side of your neck (beside the windpipe).
👉 Do NOT use your thumb.
👉 Or simply check your Fitbit Charge 6 for the 15-second reading.

⚠️ Do NOT measure for a full minute.
This test only uses the first 15 seconds after a 5-second rest to evaluate recovery — any other timing will give false results!

✅ When you’re ready, enter your 15-second pulse count into the calculator below to see your result.