Rockport walk test calculator (VO2 max)
A good test for beginners and older adults because it uses a brisk one mile (1.609 km) walk instead of running.
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Processing and privacy: The result is calculated inside your browser and your data is not sent to any server.
How to use it
- Enter sex, age, weight, mile time: minutes, mile time: seconds and heart rate at the finish.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
Kline et al. (1987): VO2 max = 132.853 − 0.0769 × weight in lb − 0.3877 × age + 6.315 × sex (1 male, 0 female) − 3.2649 × time in minutes − 0.1565 × heart rate.
Example
Inputs: Sex = Female, Age = 45 years, Weight = 65 kg, Mile time: minutes = 16, Mile time: seconds = 30. Result: Estimated VO2 max: 30.2 mL/kg/min; In METs: 8.6; Walking speed: 5.85 km/h.
Limits and caveats
- The equation was built on adults aged 30 to 69 and is less accurate outside that range.
- Take your pulse right at the finish; a delay lowers the reading and inflates the estimate.
Questions about this tool
How do I do the Rockport test?
Walk one mile (1,609 m, about 4 laps of a 400 m track) as fast as you can without running, then record your time and pulse right away.
Who is this test for?
People who cannot run or are returning to exercise, since it is gentler than the Cooper test.
Why enter kg when the formula uses pounds?
The tool converts kilograms to pounds for you by dividing by 0.45359237.