The Rockport Walking Test is a submaximal fitness assessment designed to estimate an individual's aerobic fitness or maximum oxygen consumption (VO2 max) through a one-mile walk. It is particularly useful for those who may have limitations or health concerns that prevent them from engaging in more intense forms of exercise, such as running.
Here's how the Rockport Walking Test typically works:
Preparation
Find a flat and measured course that is one mile in length. Wear comfortable clothing and appropriate walking shoes.
Warm-up
Warm up by walking at a comfortable pace for 5-10 minutes.
Test Execution
Begin walking the one-mile (1609 meters) course at a brisk pace. Record the time it takes to complete the one-mile walk. Immediately upon finishing, measure your heart rate.
Calculation of VO2max
Use the time and heart rate data to calculate an estimated VO2 max using the following formula:
VO2max = 132.853 − (0.0769 × weight in pounds) − (0.3877 × age) + (6.315 × gender) − (3.2649 × time) − (0.1565 × heart rate)
Where:
- For gender, use 0 for females and 1 for males.
- The result will be an estimated VO2 max in ml/kg/min.
You can also try the Cooper test calculator.
VO2max norms for Men
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 13-19 | < 35.0 | 35.0 - 38.3 | 38.4 - 45.1 | 45.2 - 50.9 | 51.0 - 55.9 | > 55.9 |
| 20-29 | < 33.0 | 33.0 - 36.4 | 36.5 - 42.4 | 42.5 - 46.4 | 46.5 - 52.4 | > 52.4 |
| 30-39 | < 31.5 | 31.5 - 35.4 | 35.5 - 40.9 | 41.0 - 44.9 | 45.0 - 49.4 | > 49.4 |
| 40-49 | < 30.2 | 30.2 - 33.5 | 33.6 - 38.9 | 39.0 - 43.7 | 43.8 - 48.0 | > 48.0 |
| 50-59 | < 26.1 | 26.1 - 30.9 | 31.0 - 35.7 | 35.8 - 40.9 | 41.0 - 45.3 | > 45.3 |
| 60+ | < 20.5 | 20.5 - 26.0 | 26.1 - 32.2 | 32.3 - 36.4 | 36.5 - 44.2 | > 44.2 |
VO2max norms for Women
| Age | Very Poor | Poor | Fair | Good | Excellent | Superior |
|---|---|---|---|---|---|---|
| 13-19 | < 25.0 | 25.0 - 30.9 | 31.0 - 34.9 | 35.0 - 38.9 | 39.0 - 41.9 | > 41.9 |
| 20-29 | < 23.6 | 23.6 - 28.9 | 29.0 - 32.9 | 33.0 - 36.9 | 37.0 - 41.0 | > 41.0 |
| 30-39 | < 22.8 | 22.8 - 26.9 | 27.0 - 31.4 | 31.5 - 35.6 | 35.7 - 40.0 | > 40.0 |
| 40-49 | < 21.0 | 21.0 - 24.4 | 24.5 - 28.9 | 29.0 - 32.8 | 32.9 - 36.9 | > 36.9 |
| 50-59 | < 20.2 | 20.2 - 22.7 | 22.8 - 26.9 | 27.0 - 31.4 | 31.5 - 35.7 | > 35.7 |
| 60+ | < 17.5 | 17.5 - 20.1 | 20.2 - 24.4 | 24.5 - 30.2 | 30.3 - 31.4 | > 31.4 |
While the Rockport Walking Test is a practical tool for assessing aerobic fitness, it's important to note that it provides an estimate and not a precise measurement. Before attempting any fitness test, especially if you have underlying health conditions, it's advisable to consult with a healthcare professional or fitness expert.