Rockport Walk Test Calculator
Estimate your VO₂max from a one mile walk, your finishing heart rate, age and weight — no running required.
Test details
years
kg
lbs
min
sec
bpm
Estimated VO₂max
--ml/kg/min
--
Aerobic capacity--
Walking speed--
Pace per km--
Predicted 12-min run--
VO₂max norms (ml/kg/min)
| Age | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|
| Men | |||||
| 20–29 | 33 | 37 | 42 | 46 | 53+ |
| 30–39 | 31 | 35 | 41 | 45 | 50+ |
| 40–49 | 30 | 33 | 39 | 43 | 48+ |
| 50–59 | 26 | 31 | 36 | 41 | 46+ |
| 60+ | 20 | 26 | 32 | 36 | 45+ |
| Women | |||||
| 20–29 | 24 | 29 | 33 | 37 | 42+ |
| 30–39 | 20 | 23 | 27 | 32 | 37+ |
| 40–49 | 17 | 20 | 25 | 29 | 33+ |
| 50–59 | 16 | 19 | 22 | 25 | 30+ |
| 60+ | 15 | 18 | 21 | 24 | 28+ |
Values are the lower limit of each band.
How the Rockport walk test works
VO₂max = 132.853 − (0.0769 × weight lb) − (0.3877 × age) + (6.315 × gender) − (3.2649 × time min) − (0.1565 × heart rate)
gender: male = 1, female = 0
gender: male = 1, female = 0
…
Reading the result
…
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This tool is for general information and fitness planning only and is not a medical diagnosis.
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