1. Health

Rockport Fitness Walking Test Calculator

How fit are you?

The Rockport Fitness Walking Test is one of the best tests for cardiorespiratory fitness, determined by finding your VO2max, your maximum possible oxygen consumption.

Take the Test

  • You need to have a 1-mile course.  For most high school tracks, that is 4 laps around the innermost lane.
  • You can use an online mapping app to measure out a 1-mile course on a street or path.
  • Warm up at a gentle pace for at least 5 minutes.
  • Walk 1 mile as fast as you can.
  • Record your time to walk 1 mile.
  • Take your heart rate immediately at the end of 1 mile.  You can do this with a heart rate monitor or by taking your pulse for 15 seconds and multiplying by 4.
  • Enter your data into the calculator below. The calculator determines your VO2Max and compares that to standards for your gender and age group to tell you your fitness level.

Please enter the following information:

Your weight: Pounds Kilograms
Your age:
Your gender: >Female Male
Time for one-mile walk: Minutes
Seconds
Your heart rate
at end of walk:
(In beats per minute)
Then Click Here:
Your Fitness Level:

Your Fitness Rating:

Walking Fitness Calculators
Miles to Kilometers and Kilometers to Miles
Calorie and Distance Calculator
Pedometer Steps Calorie and Distance Calculator
Heart Rate Calculator
Pace Calculator
Body Fat Calculators
Body Mass Index Calculator
Daily Calories Calculator
40-30-30 Diet Calculator
Ideal Weight Calculator

~These calculator scripts written by Will Glessner

You can opt-out at any time. Please refer to our privacy policy for contact information.

Discuss in my forum

Related Video
Prenatal Fitness Activities

©2014 About.com. All rights reserved.

We comply with the HONcode standard
for trustworthy health
information: verify here.