Rockport Walk Test Calculator - Estimate Your VO2 Max

Rockport Walk Test Calculator

Estimate your cardiovascular fitness level with this simple walking test

About The Test

The Rockport Walk Test is a submaximal exercise test that estimates your VO2 max, which is the gold standard measure of cardiovascular fitness. This test is ideal for beginners, older adults, or anyone who cannot perform high-intensity exercise testing.

Why VO2 Max Matters

VO2 max measures the maximum amount of oxygen your body can utilize during intense exercise. It's one of the best predictors of cardiovascular health and has been linked to longevity and reduced risk of chronic diseases. Higher VO2 max values indicate better cardiorespiratory fitness.

Test Instructions

Equipment Needed:

Stopwatch or timer
Heart rate monitor or ability to take pulse
Measured 1-mile (1.6 km) walking course
Comfortable walking shoes

How to Perform the Test:

Warm up with light stretching for 5 minutes.
Start your timer and begin walking at a brisk, steady pace.
Complete the 1-mile distance as quickly as possible (walking, not jogging or running).
Immediately after finishing, record your time and check your heart rate.
Enter your results in the calculator to determine your VO2 max.

Tips for Accuracy:

Walk as fast as you comfortably can (brisk pace)
Measure heart rate immediately after finishing
Avoid eating a large meal 2-3 hours before the test
Perform the test on a flat surface
Retest under similar conditions for comparison

Calculator

Age (years):

Gender:

Weight:

Time to complete 1 mile:

Minutes

Seconds

Heart Rate after test (bpm):

VO2 Max Reference Tables

Men (values in ml/kg/min)

Age	Poor	Fair	Good	Excellent	Superior
20-29	<38	38-43	44-51	52-59	>60
30-39	<34	34-39	40-47	48-55	>56
40-49	<30	30-35	36-43	44-51	>52
50-59	<25	25-31	32-39	40-47	>48
60+	<21	21-26	27-35	36-43	>44

Women (values in ml/kg/min)

Age	Poor	Fair	Good	Excellent	Superior
20-29	<32	32-34	35-43	44-49	>50
30-39	<27	27-31	32-39	40-45	>46
40-49	<25	25-28	29-36	37-42	>43
50-59	<21	21-24	25-33	34-39	>40
60+	<17	17-20	21-28	29-35	>36

When to Retest

For beginners, retest every 4-6 weeks to track improvements. As your fitness level stabilizes, you can extend the interval between tests to 8-12 weeks. Always test under similar conditions (time of day, location) for the most accurate comparison.