Chester Step Test

The Chester Step Test (CST) is a submaximal aerobic fitness assessment commonly used to evaluate cardiovascular fitness, work readiness, and safety compliance in physically demanding or safety-critical roles across many sectors.

Purpose and Importance

The CST is designed to estimate an individual’s aerobic capacity (VO₂ max) safely without requiring maximal exertion. It measures cardiorespiratory fitness, which is vital for physically demanding roles including construction personnel, emergency services, offshore workers and seafarers, wind turbine technicians, and defence roles etc.

Employers may use CST results as part of the recruitment process to determine an individual’s capability to undertake the anticipated demands of the role (and/or training), reduce health-related incidents, and comply with safety regulations, where appropriate individuals who have marginal results may be referred to occupational health for further guidance on fitness for role.

For employees, a successful test validates functional fitness and enables them to measure progress if they are required to meet a specific VO₂ max level for a specific role i.e. operational firefighter.

How the Test Works

• The CST requires the participant to step up and down onto a platform (commonly 30 cm) in time with an audio track or metronome.

• The pace increases every 1–2 minutes (three to five incremental stages are typical), with the heart rate being monitored continuously.

• The test ends when the participant reaches 80% of their maximum predicted heart rate or completes all required stages.

• The heart rate data is used to calculate VO₂ max, providing a reliable and reproducible indicator of aerobic fitness.

Equipment and Environment

The CST requires the use of

• A step platform (height adjusted for age and conditioning – fitness level, typically this is 20–30 cm), typically this is similar to those found in gym classes.

• A heart rate monitor: a chest strap monitor is idea however it is recognised that wrist monitors are used by many individuals in the sporting field and are often deemed to be “accurate” enough, with inaccuracies found at higher intensities (not normally encountered when undertaking the CST). Just How Accurate Is Your Wrist-Based Heart Rate Monitor?

• A metronome or audio pacing track.

• Stopwatch or timer, and optional Rate of Perceived Exertion (RPE) scale.

• The testing area should be a safe, distraction-free, and comfortably temperature-controlled, environment to ensure reliable results and participant safety.

Preparation Tips for Employees

• Wear comfortable, lightweight or breathable clothing and supportive footwear, sports attire is ideal but not essential.

• Avoid eating a large meal or drinking large volumes of fluid, or intense exercise immediately before the test to prevent discomfort or elevated heart rates at the start of the assessment, which can lead to erroneous results.

• Follow the step rhythm carefully; the CST protocol relies on correct pacing for accurate VO₂ max estimation.

• Inform the test administrator of any medical conditions (e.g., asthma, heart conditions), as supervision or adjustments may be needed.

• You may wish to practice undertaking the test in advance to reduce any potential anxiety associated with the assessment process.

Duration and Results

• Typically, the CST assessment will take about 15 – 20 min to complete, including pre-test health checks and questions.

• You'll be advised by the clinician of your VO₂ max score, which is an estimate of your cardiovascular fitness. Employers may use this data to evaluate fitness-for-work decisions or guide targeted training to enable you to reach a required fitness level in line with any recruitment or internal selection process.

Benefits for Employees and Employers

• A CST result confirms to employers that an individual has reached (or not) a specific cardiovascular performance level, which may be required to safely perform physically demanding tasks within a role.

• May help detect cardiovascular limitations within an individual before they contribute to workplace incidents.

• Support individuals wishing to progress within a career which may require specific fitness standards (reliable and predictable) i.e. within the emergency roles, some industrial and many offshore roles.

• Enables employees to track fitness improvements and integrate findings into personal training or health programs.

Conclusion

The Chester Step Test is a safe, practical, and widely recognised fitness assessment that enables employees and employers to ensure that they have the required cardiovascular fitness to undertake physically demanding roles, which in turn can help to promote workplace safety and guide performance-related decisions within risk critical environments.