THE CHESTER STEP TEST

At ONKO we use an incremental test called The Chester Step Test to assess your fitness. During the test we will measure your heart rate in response to
exercise. This will determine your exercise capacity (cardiovascular fitness) and VO2.

VO2 tells us about your current fitness levels and your potential to get fitter. It tells us how well your heart, lungs and blood vessels work together to carry oxygen throughout the body.

PREPARE – STEP 1

  • Identify a step in your house that will be suitable and safe for us to do the assessment. It should be between 15-20cms high
  • Download a metronome app and practice stepping in time to the metronome
  • We will need to see your face during the assessment so if you can, try to identify somewhere to position your phone or laptop during the assessment
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ON THE DAY – STEP 2

  • Make sure you’ve had something to eat
  • Wear some comfortable clothes and trainers
  • Have a bottle of water nearby in case you get thirsty
  • Wear your fitbit and position it so the strap is 2 fingers below your wrist bone. Make sure its fully charged!
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BEFORE YOU START – STEP 3

  • We will connect via video-conference
  • We will ask you to check your resting heart rate using your wearable technology e.g. Fitbit
  • There will be time to go over any queries you may have
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DURING THE TEST – STEP 4

  • We will play the metronome. This will set the pace for your stepping.
  • We will start at a beat rate of 60bpm and increase every 2 minutes (60-80-100-120-140)
  • Every 2 minutes you will have a short 10 second break to check your heart rate
  • If you are OK to continue we will increase your step rate at this new rate for as long as you can
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AFTER THE TEST – STEP 5

  • We will use your highest reported heart rate during the test to work out your exercise capacity. This will be expressed as a predicted V02 max.