Performing the Test
The goal is to continuously step on and off the 12-inch box or bench for 3 minutes while maintaining a consistent pace and then evaluating how fast your heart rate will recover.
Here is the complete procedure:
- Start by setting the metronome to 96 beats per minute. Ensure it is audible so you can hear each beat.
- Once set, start your timer and step on and off the step to the metronome beat for 3 minutes. Ensure you maintain a consistent pace and do not stop to catch your breath during the test.
- When the timer hits 3 minutes, stop the routine and sit while maintaining an upright posture. Record your heart rate for 60 seconds, counting each beat. For more accuracy, begin recording as soon as possible after stopping the exercise.
- Evaluate your result with the age-adjusted evaluation table. The ratings on the table are broken down by excellent, good, above average, average, below average, poor and very poor.