About the Canadian Home Fitness Step Test

The Canadian Home Fitness Step Test (CHFT) was specifically developed for a fitness survey of the Canadian people in the early 1980s. It is a submaximal test of aerobic fitness designed for self-administration at home, making it one of the most accessible cardiovascular assessments available. This simple, progressive aerobic step test requires participants to step up and down a 16-inch (40.6 cm) double step following audio signals that determine the stepping rhythm based on age and sex.

Test Purpose: This test measures aerobic fitness of the general population, which is crucial for overall cardiovascular health and disease prevention. Performing such a test increases fitness awareness and provides a rough estimate of personal fitness that can be used to monitor progress and motivate those undertaking an exercise program.

Equipment Required: Double 20.3 cm (8 inch) step such as may be found in most North American homes (total height 40.6 cm / 16 inches), the CHFT long-playing record or tape recording and player. If accuracy is important, the player speed should be calibrated. Alternatively, use a metronome set to the appropriate stepping rhythm.

Pre-Test Procedures: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, and test conditions. Measure and record step height. See more details of pre-test procedures.

Athlete performing step test for aerobic fitness assessment

Step test being performed - essential for aerobic fitness assessment

How to Perform the Canadian Home Fitness Step Test

The test is a simple, progressive, submaximal aerobic test conducted in up to three stages. Participants step up and down a double step (16 inches / 40.6 cm total height), following the instructions and stepping rhythm as determined by recorded music or metronome, based on their age and sex (see data table below for rhythms).

Stepping Technique

Stepping is performed with a six-pace cycle:

  1. One foot on the middle step
  2. Second foot on the top step
  3. Both feet on the top step
  4. One foot back to the middle step
  5. Both feet on the ground
  6. Ready to repeat the cycle

Test Protocol

Stage 1 (Warm-up): The subject starts with a warm-up, stepping for 3 minutes at a rhythm appropriate to a person who is 10 years older than themselves (from the table below).

Pulse Check 1: Heart rate is measured for 10 seconds (between 5 and 15 seconds after stopping). If the pulse rate is within a specified safety zone (see table of halting criteria), proceed to Stage 2.

Stage 2 (Main Stage): Stepping is recommenced at 3 minutes 25 seconds, using a rhythm appropriate to the individual's age. After another 3 minutes of stepping, the pulse is taken again.

Stage 3 (Optional): If the pulse ceiling still has not been reached, the subject continues for a third stage at a stepping rate appropriate to a person who is 10 years younger than themselves.

Pro Tip: For accurate body composition assessment before the test, measure at the same time daily, preferably in the morning before training. Stay well-hydrated but avoid excessive fluids immediately before testing.

Understanding Your Results

A simple categorization of fitness (Undesirable, Minimum, or Recommended) is based upon the number of test stages the subject can complete and the heart rate count over 10 seconds between 5-15 seconds after finishing the final test stage.

Fitness Classification Table

The table below shows the rating of aerobic fitness from the performance on the test, based on the heart rate count (number of beats) between 5-15 seconds following the final test stage:

Age Group 3-minute
Undesirable		 6-minute
Minimum		 6-minute
Recommended
15-19 > 30 > 27 ≤ 26
20-29 > 29 > 26 ≤ 25
30-39 > 28 > 25 ≤ 24
40-49 > 26 > 24 ≤ 23
50-59 > 25 > 23 ≤ 22
60-69 > 24 > 23 ≤ 22

The Science Behind the Calculation

VO₂max Prediction Formula

This calculator uses the equation developed by Jetté et al. (1976) to convert test results to a predicted VO₂max score:

VO₂max = 42.5 + 16.6(E) - 0.12(M) - 0.12(HR) - 0.24(A)

Where:

  • VO₂max = Aerobic power in ml·kg-1·min-1
  • E = Energy cost of the final test stage in L·min-1 (see table below)
  • M = Body mass in kg
  • HR = Heart rate in beats·min-1 (10-second count × 6)
  • A = Participant's age in years
"The Canadian Home Fitness Test represents a landmark in population-based fitness assessment, allowing individuals to monitor their cardiovascular health without expensive laboratory equipment. Its simplicity and validity have made it a cornerstone of public health fitness initiatives."
— Robert J. Wood, MSc Sports Science, Founder of Topend Sports

Test Assumptions

Like other submaximal tests of aerobic fitness, this test relies on several key assumptions:

  • Approximate linear relationship between exercise heart rate and oxygen intake
  • Stepping exercise is performed with consistent mechanical efficiency
  • Net energy expenditure can be estimated from stepping rate
  • Minimal decrease in pulse rate in the first 15 seconds following the test
  • 10-second pulse count can be recorded accurately

Data Tables for Test Administration

Halting Criteria

Ten-second recovery pulse ceilings for halting the test. If the 10-second pulse count is greater than these amounts, the test should be stopped:

Age Group Halt at 3 min (beats) Halt at 6 min 25 sec (beats)
15-19 > 30 > 27
20-29 > 29 > 26
30-39 > 28 > 25
40-49 > 26 > 24
50-59 > 25 > 23
60-69 > 24 > 23

Stepping Rhythms and Energy Costs

Age and sex-specific rhythms, and energy cost for each rhythm pace for use in the Jetté formula:

Age Women Rhythm
(count/min)		 Women Energy
(L·min-1)		 Men Rhythm
(count/min)		 Men Energy
(L·min-1)
Warm-Up 66 0.94 66 1.14
15-19 120 1.63 144 2.28
20-29 114 1.49 144 2.38
30-39 114 1.49 132 2.01
40-49 102 1.32 114 1.83
50-59 84 1.05 102 1.63
60-69 84 1.05 84 1.35
Spare Music 132 1.79 156 2.77

Sport-Specific Applications

The Canadian Home Fitness Step Test is valuable across various athletic populations for establishing baseline cardiovascular fitness and monitoring training adaptations:

Endurance Sports

Running, Cycling, Triathlon: Athletes in these sports typically achieve the "Recommended" category easily. The test serves as a quick screening tool for maintaining aerobic base during off-season periods. Elite endurance athletes often have VO₂max values exceeding 60 ml/kg/min.

Team Sports

Soccer, Basketball, Hockey: These intermittent sports require both aerobic and anaerobic capacity. The CHFT provides a practical assessment of the aerobic foundation necessary for repeated high-intensity efforts. Most competitive team sport athletes should achieve "Minimum" or "Recommended" levels.

Combat Sports

Boxing, Wrestling, MMA: Cardiovascular endurance is crucial for maintaining performance across multiple rounds. The step test offers a convenient method for monitoring fitness during training camps without excessive fatigue.

General Fitness

For recreational athletes and fitness enthusiasts, the test provides motivation and objective feedback for training programs. Regular testing every 6-8 weeks helps track improvements and adjust training intensity.

Advantages and Limitations

Advantages

  • Designed for self-administration at home
  • Requires minimal, commonly available equipment
  • Easy to conduct with clear protocol
  • Validated for general population fitness assessment
  • Progressive nature accommodates various fitness levels
  • Provides both categorical and quantitative results

Limitations

  • Original tape/LP recording may not be readily available outside Canada
  • Accuracy depends on maintaining correct stepping rhythm
  • Practice may be required for pulse measurement accuracy
  • Not suitable for individuals outside 15-69 age range
  • Requires ability to step continuously for up to 9 minutes

Important Considerations

It is important that the stepping rhythm be sustained throughout each stage, that the person stand fully upright on the top step, and place both feet flat on the floor at the end of each stepping movement. The subject should also try to minimize any extraneous movements to ensure accurate results.

Frequently Asked Questions

How accurate is the Canadian Home Fitness Step Test?

The Canadian Home Fitness Step Test provides a reasonably accurate estimate of aerobic fitness for the general population. Research has shown correlation coefficients of 0.7-0.8 when compared to laboratory VO₂max tests. Individual accuracy may vary based on stepping technique consistency, motivation level, and accuracy of pulse counting.

What step height do I need for the Canadian Home Fitness Test?

The test requires a double step with a total height of 16 inches (40.6 cm), consisting of two 8-inch (20.3 cm) steps. This design approximates common stair configurations found in North American homes. A sturdy bench or platform at the correct height can also be used as an alternative.

How do I accurately measure my heart rate for this step test?

Count your pulse for exactly 10 seconds, starting 5 seconds after you stop stepping (count between 5-15 seconds post-exercise). You can feel your pulse at your wrist (radial artery) or neck (carotid artery). Practice counting before the test to improve accuracy. Using light pressure helps detect the pulse without affecting the count.

Can athletes over 69 years old perform the Canadian Home Fitness Test?

The standard Canadian Home Fitness Test was validated for adults aged 15-69 years. If you're over 69, consult with a healthcare provider before attempting this test. Alternative assessments like the 6-minute walk test or seated step tests may be more appropriate and safer for older adults.

What is considered a good VO₂max score for my age?

VO₂max norms vary by age and sex. For men aged 20-29, scores above 44 ml/kg/min are considered good, while above 52 is excellent. For women in the same age range, above 36 is good and above 44 is excellent. Values naturally decrease with age, so age-appropriate norms should always be used for comparison.

How often should I repeat this fitness step test?

For tracking fitness progress, repeat the test every 6-8 weeks. This allows sufficient time for physiological adaptations from training to occur. Always perform the test under similar conditions—same time of day, similar hydration status, adequate rest beforehand, and consistent room temperature.

What factors can affect my step test results?

Several factors influence accuracy: consistency of stepping rhythm, achieving full extension on each step, caffeine or medication use, hydration status, ambient temperature, recent exercise or fatigue, and accuracy of pulse counting. For optimal results, follow the protocol exactly and test under controlled, consistent conditions.

References

  1. Bailey, D.A., R.J. Shephard and R.L. Mirwald. (1976). "Validation of a self-administered home test of cardiorespiratory fitness." Canadian Journal of Applied Sport Sciences, 1: 67-78.
  2. Jetté, M., J. Campbell, J. Mongeon and R. Routhier. (1976). "The Canadian Home Fitness Test as a predictor of aerobic capacity." Canadian Medical Association Journal, 114: 680-682.
  3. Bouchard, C. and R.J. Shephard. (1993). "A new approach to the interpretation of Canadian Home Fitness Test scores." Canadian Journal of Sport Sciences.
  4. Fitness Canada. (1986). Canadian Standardized Test of Fitness (CSTF) Operations Manual. 3rd Ed. Ottawa: Fitness and Amateur Sport, Canada.
  5. Shephard, R.J. (1980). "Current status of the Canadian Home Fitness Test." British Journal of Sports Medicine, 14: 114-125.
  6. Shephard, R.J. (1986). Fitness of a Nation. Lessons from the Canada Fitness Survey. Basel: S. Karger A.G.
  7. Shephard, R.J., S. Thomas and I. Weller. (1991). "The Canadian Home Fitness Test: 1991 Update." Sports Medicine, 11: 358-366.
  8. American College of Sports Medicine. (2021). ACSM's Guidelines for Exercise Testing and Prescription. 11th Ed. Philadelphia: Wolters Kluwer.

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