VO₂max Calculator (Rockport Walking Test)

Estimate your VO₂max (aerobic fitness) using the Rockport 1-Mile Walking Test. Walk 1 mile (1.61 km) as fast as possible, record your time and heart rate immediately upon finishing.

Calculate VO₂max

Age (years):

Sex:

Body Weight:

1-Mile Walk Time:minsec

Heart Rate (immediately after finishing):bpm

VO₂max Reference Values (ml/kg/min)

Men

Age	Poor	Fair	Good	Excellent	Superior
20-29	<33	33-38	39-45	46-52	>52
30-39	<31	31-36	37-43	44-50	>50
40-49	<29	29-33	34-40	41-47	>47
50-59	<26	26-31	32-38	39-45	>45
60+	<24	24-28	29-35	36-42	>42

Women

Age	Poor	Fair	Good	Excellent	Superior
20-29	<28	28-33	34-40	41-47	>47
30-39	<27	27-31	32-38	39-45	>45
40-49	<25	25-29	30-36	37-43	>43
50-59	<23	23-27	28-34	35-41	>41
60+	<21	21-25	26-32	33-39	>39

የአሰራር ዘዴ፡ የሮክፖርት የእግር ጉዞ ሙከራ

ቀመር (Equation)

VO₂max (ml/kg/min) = 132.853
                      - (0.0769 × ክብደት በፓውንድ)
                      - (0.3877 × ዕድሜ በዓመት)
                      + (6.315 × ጾታ) [ወንድ = 1, ሴት = 0]
                      - (3.2649 × የፈጀው ጊዜ በደቂቃ)
                      - (0.1565 × የልብ ምት በደቂቃ)

ማረጋገጫ (Validation):
  - Kline et al., Medicine & Science in Sports & Exercise (1987)
  - ከላብራቶሪ ቪኦ2 ማክስ መለኪያ ጋር ያለው ግንኙነት፡ r = 0.88-0.93
  - መደበኛ ስህተት (Standard error): ±5 ml/kg/min

የሙከራ ደንቦች (Test Protocol)

ዝግጅት: ከሙከራው 24 ሰዓት በፊት ከባድ እንቅስቃሴዎችን ያስወግዱ፤ በቂ ውሃ ይጠጡ
ማሟሟቂያ: ከ5-10 ደቂቃ ቀሊል የእግር ጉዞ ያድርጉ
ሙከራ: 1 ማይል (1.61 ኪ.ሜ) የመራመጃ ዘዴዎን ሳይቀይሩ (ሳይሮጡ) በተቻለ ፍጥነት ይራመዱ
መለኪያ: የፈጀውን ጊዜ (እስከ ሰከንድ) እና የልብ ምትዎን እንደጨረሱ ወዲያውኑ ይመዝግቡ
ቦታ: ጠፍጣፋ 400 ሜትር መሮጫ (4 ዙር) ወይም የተለካ የ1-ማይል መንገድ