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

min sec
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

Methodology: Rockport Walking Test

Equation

VO₂max (ml/kg/min) = 132.853
                      - (0.0769 × Weight in lbs)
                      - (0.3877 × Age in years)
                      + (6.315 × Sex) [1 = male, 0 = female]
                      - (3.2649 × Time in minutes)
                      - (0.1565 × Heart Rate in bpm)

Validation:
  - Kline et al., Medicine & Science in Sports & Exercise (1987)
  - Correlation with lab-measured VO₂max: r = 0.88-0.93
  - Standard error: ±5 ml/kg/min

Test Protocol

  1. Preparation: Avoid vigorous activity 24 hours before test; well-hydrated
  2. Warm-up: 5-10 minutes easy walking
  3. Test: Walk 1 mile (1.61 km) as fast as possible while maintaining walking gait (no running)
  4. Measurement: Record time (to nearest second) and heart rate immediately upon finishing
  5. Track: Flat 400m track (4 laps) or measured 1-mile route