YMCA 3-Minute Step Test — VO₂max Estimator (12″ / 30 cm, 96 bpm, 3 min)

Substitutes the prior QCST module. Uses the Korean Institute of Sport Science (KISS) equations as reported/validated by Kieu et al., 2020.

Protocol & Setup

  • Step height: 12 inches (≈ 30 cm)
  • Metronome: 96 bpm (4 beats = up-up-down-down; 24 step cycles/min)
  • Duration: 3 minutes
  • Immediately after completion: sit, wait 5 s, then measure 60 s heart rate (bpm).
If you cannot use 12″ (30 cm), this test/eqn may be invalid; do not change step height here.
3:00 60

Subject Inputs

Results

Estimated VO₂max
—
Includes calibration offset
Protocol check
Waiting…
Equation (KISS, reported in Kieu et al., 2020)
Males: VO₂max = 70.597 − 0.246·Age + 0.077·Height(cm) − 0.222·Weight(kg) − 0.147·HR(bpm)
Females: VO₂max = 70.597 − 0.185·Age + 0.097·Height(cm) − 0.246·Weight(kg) − 0.122·HR(bpm)
Report auto-fills with inputs and the computed estimate.

References

  1. Kieu NTV, Jung S‑J, Shin S‑W, et al. The Validity of the YMCA 3‑Minute Step Test for Estimating Maximal Oxygen Uptake in Healthy Korean and Vietnamese Adults. J Lifestyle Med. 2020;10(1):26–33.
  2. Chung JW, Ko BG, Song HS, Park SJ, Min SK. Development of physical fitness center model. Korea Institute of Sport Sciences; 2014.

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