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Rockport Fitness Walking Test Calculator

You will need to complete The Rockport Fitness Walking Test before using this calculator.

This is an easy walking test to complete for people of almost any age and fitness level to see how fit you are.

Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2 max is the maximum amount of oxygen in millilitres one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned.

Gender:
Time:
minutes
:
seconds

How to complete the Rockport Fitness Walking Test

  • Choose a good weather day ie avoid windy days
  • Jump on the scales and jot down your weight
  • Walk one mile (1.6 Kms or 4 laps of a 400m track) as fast as possible (you must warm up first) and time your walk with a stopwatch or digital watch
  • Record the time to complete the measured walk
  • Take your heart rate immediately at the end of the measured walk. You can use a heart rate monitor or take your pulse for 10 seconds and then multiply by 6 to give beats per minute
  • Now, enter your age, weight, heart rate at the end of the test, and the time to complete the walk
Your Predicted VO2 max: ml/kg/min
Your Fitness Rating:

Numerous studies show that you can increase your VO2 max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week..

For best results try to do this walking test every 6 -10 weeks (using a good walking plan in-between) to see your improvement in your VO2max. Just make sure the test is performed in the same way on the same route to improve consistency of the results.

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
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
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