3 Minute Step Test - DIY Fitness Assessment

1. Download and open the app, then create a simple profile with age and weight to personalize results. 2. Prepare an appropriate step platform and follow the on-screen metronome and timer to step at the required cadence for 3 minutes. 3. After the test, sit and measure your 1-minute recovery heart rate; enter the value manually or use the phone camera pulse feature if available. 4. View your calculated fitness score, see what it means for your cardio health, and review personalized tips or training suggestions. 5. Repeat the test periodically and use the history log to track improvements and adjust your training plan.