Queens College Step Test Calculator
Estimate VO2max from the Queens College (McArdle) 3-minute step test: enter your 15-second recovery pulse count and sex to get predicted VO2max, recovery heart rate and METs.
How it works
Recovery HR (bpm) = 15-second count × 4 · Men: VO2max = 111.33 − 0.42 × HR · Women: VO2max = 65.81 − 0.1847 × HR (ml/kg/min)
The Queens College step test (McArdle et al., 1972) is a 3-minute submaximal test on a 41.3 cm (16.25 in) step — the height of a standard gym bleacher. Men step at 24 steps per minute and women at 22, then sit and count their pulse for 15 seconds from 5 to 20 seconds after stopping. A fitter heart recovers faster, so a lower recovery heart rate predicts a higher VO2max; the original validation found r ≈ −0.75 against laboratory VO2max.
Worked example
A man counts 40 beats in the 15 s window: recovery HR = 40 × 4 = 160 bpm, so VO2max = 111.33 − 0.42 × 160 = 111.33 − 67.2 = 44.1 ml/kg/min, or about 12.6 METs.
Sources: McArdle WD et al. (1972) Reliability and interrelationships between maximal oxygen intake, physical work capacity and step-test scores in college women. Med Sci Sports 4:182–186 · Topend Sports — Queens College step test
Frequently asked questions
How do I do the Queens College step test?
Use a 41.3 cm (16.25 in) step and a metronome set to 96 beats per minute for men (24 steps/min) or 88 for women (22 steps/min), stepping up-up-down-down for 3 minutes. Stop, stay standing or sit, wait 5 seconds and count your pulse for 15 seconds.
Why count only 15 seconds?
Heart rate falls quickly after exercise, so a short count soon after stopping best reflects the exercise heart rate the equation was built on. Multiply by 4 to get beats per minute — the calculator does this for you.
How accurate is the step test?
Expect an error of roughly ±15% against a lab test. Medication such as beta-blockers, caffeine, heat, poor sleep or an imperfect cadence all change the recovery pulse, so use it to track your own trend rather than to compare with other people.
Is a VO2max of 44 good?
For a man in his 30s, 44 ml/kg/min is around average to good; for a woman of the same age it would be good to excellent. Use the VO2max fitness-category calculator to see your age- and sex-specific rating.
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This calculator gives an estimate for general fitness and education only. It is not a diagnosis — field tests and prediction equations can differ from laboratory measurements, so talk to a doctor or qualified exercise professional before acting on the result, especially before maximal testing.