![]() Perform some practice steps to make sure that you feel comfortable performing this test and exercise caution during the test. The 16.25 inch step for this test is much higher than typical step height. Once all of this is done, enter your 15 second pulse count into the field below to calculate your estimated VO2max. When the 3 minutes are completed stop stepping, wait for exactly 5 seconds, and then take your pulse for 15 seconds. Begin the test and step to the beat for exactly 3 minutes. ![]() on the first beat your left leg goes up, on the second beat your right leg goes up, on the third beat your left leg goes down, etc.). During the test, for each beat of the metronome you will take one step per beat (i.e. Now, if you are a man, set the metronome to 96 beats per minute or, if you are a woman, set the metronome to 88 beats per minute. This is the sequence you must use for the test. Do some light stretching before your test and practice stepping up and down according to the following sequence: left leg up, then right leg up, then left leg down, then right leg down, and repeat. To perform this VO2max test you'll need a step that is 16.25 inches from ground level, a stopwatch, and a metronome.
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