Step Calculator
Work out the oxygen cost, METs and calories of bench stepping at any height and cadence.
Stepping details
steps/min
cm
in
kg
lbs
min
Oxygen cost
--ml/kg/min
--
Intensity--
Energy per minute--
Session total--
Metronome setting--
Common step protocols
| Protocol | Height | Rate |
|---|---|---|
| YMCA | 30.5 cm | 24/min, 3 min |
| Harvard | 50.8 cm | 30/min, 5 min |
| Queen's College | 41.3 cm | 22–24/min, 3 min |
| Chester | 30 cm | Progressive |
…
The ACSM stepping equation
VO₂ = (0.2 × rate) + (1.33 × 1.8 × height × rate) + 3.5
rate in steps per minute, height in metres
rate in steps per minute, height in metres
…
Why step tests stay popular
…
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This tool is for general information and fitness planning only and is not a medical diagnosis.
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