Do as many as possible on eval Sunday then press calculate for weekly workout sets and reps
Enter MAX Number of Reps
PushUps
Number
PullUps
Number
SitUps
Number
Squats
Number
WorkOut_Set
PushUps
PullUps
SitUps
Squats
Step Test Calculator
Your Heart Rate 5 Minute Steady State Cardio
Score
5 Minute Step Test - Heart Rate
Step should be 20 inches high
Rhythm should be step up and down onto the platform every two seconds
Result
Excellent
Above Average
Average
Below Average
Poor
Score
above 96
96-83
82-68
67-54
54 and below
1 Minute Push Up Test (Men)
Age
17-19
20-29
30-39
40-49
50-59
60-65
Excellent
> 56
> 47
> 41
> 34
> 31
> 30
Good
47-56
39-47
34-41
28-34
25-31
24-30
Above average
35-46
30-39
25-33
21-28
18-24
17-23
Average
19-34
17-29
13-24
11-20
9-17
6-16
Below average
11-18
10-16
8-12
6-10
5-8
3-5
Poor
4-10
4-9
2-7
1-5
1-4
1-2
Very Poor
< 4
< 4
< 2
0
0
0
1 Minute Push Up Test (Women)
Age
17-19
20-29
30-39
40-49
50-59
60-65
Excellent
> 35
> 36
> 37
> 31
> 25
> 23
Good
27-35
30-36
30-37
25-31
21-25
19-23
Above Average
21-27
23-29
22-30
18-24
15-20
13-18
Average
11-20
12-22
10-21
8-17
7-14
5-12
Below average
6-10
7-11
5-9
4-7
3-6
2-4
Poor
2-5
2-6
1-4
1-3
1-2
1
Very Poor
0-1
0-1
0
0
0
0
1 Minute Sit Up Test (Men)
Age
18-25
26-35
36-45
46-55
56-65
65+
Excellent
>49
>45
>41
>35
>31
>28
Good
44-49
40-45
35-41
29-35
25-31
22-28
Above average
39-43
35-39
30-34
25-28
21-24
19-21
Average
35-38
31-34
27-29
22-24
17-20
15-18
Below Average
31-34
29-30
23-26
18-21
13-16
11-14
Poor
25-30
22-28
17-22
13-17
9-12
7-10
Very Poor
<25
<22
<17
<13
<9
&llt;7
1 Minute Sit Up Test (Women)
Age
18-25
26-35
36-45
46-55
56-65
65+
Excellent
>43
>39
>33
>27
>24
>23
Good
37-43
33-39
27-33
22-27
18-24
17-23
Above average
33-36
29-32
23-26
18-21
13-17
14-16
Average
29-32
25-28
19-22
14-17
10-12
11-13
Below Average
25-28
21-24
15-18
10-13
7-9
5-10
Poor
18-24
13-20
7-14
5-9
3-6
2-4
Very Poor
<18
<13
<7
<5
<3
<2
1 Minute Squat Test (Men)
Age
20-29
30-39
40-49
50-59
60+
Excellent
> 34
> 32
> 29
> 26
> 23
Good
33-34
30-32
27-29
24-26
21-23
Above average
30-32
27-29
24-26
21-23
18-20
Average
27-29
24-26
21-23
18-20
15-17
Below Average
24-26
21-23
18-20
15-17
12-14
Poor
21-23
18-20
15-17
12-14
9-11
Very Poor
< 21
< 18
<15
<12
<9
1 Minute Squat Test (Women)
Age
20-29
30-39
40-49
50-59
60+
Excellent
>29
>26
>23
>20
>17
Good
27-29
24-26
21-23
18-20
15-17
Above average
24-26
21-23
18-20
15-17
12-14
Average
21-23
18-20
15-17
12-14
9-11
Below Average
18-20
15-17
12-14
9-11
6-8
Poor
15-17
12-14
9-11
6-8
3-5
Very Poor
<15
<12
<9
<6
<3