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Rockport Walk Test VO₂ Max Calculator (1-mile walk)
Estimate your VO₂ max from the Rockport 1-mile walk test — a gentler field test that suits walkers and less-conditioned people who don't want to run flat out. You walk one mile as fast as you comfortably can, then enter your walk time, the heart rate you finished at, your weight, age and sex. The Rockport regression is VO₂ max = 132.853 − 0.0769 × weight(lb) − 0.3877 × age + 6.315 × sex(1 male / 0 female) − 3.2649 × time(min) − 0.1565 × ending HR, in ml/kg/min. A faster walk time and a lower ending heart rate both raise the estimate. Enter weight in pounds or kilograms and the calculator converts, computes your VO₂ max, and grades it against age/sex fitness norms. Like every field test this is an estimate rather than a lab measurement, so use it as general fitness guidance and track the trend over time.
Rockport 1-mile walk: 132.853 − 0.0769·wt − 0.3877·age + 6.315·sex − 3.2649·min − 0.1565·HR
- Uses walk time + ending heart rate + weight + age + sex
- Classified against age/sex fitness norms (Poor → Superior)
Frequently asked questions
How does the Rockport 1-mile walk test work?
You walk one mile as fast as you can on a flat course, note the time it took, and measure your heart rate right at the finish. The calculator plugs your walk time, ending heart rate, weight, age and sex into the Rockport regression to estimate VO₂ max in ml/kg/min. Because it is sub-maximal (a fast walk, not a maximal run), it is well suited to beginners and older adults.
Is the Rockport walk test accurate?
It is a reasonable field estimate, validated against lab VO₂ max, but it is still an approximation — accuracy depends on walking at a genuinely brisk, steady pace and measuring your ending heart rate correctly. It is not a lab measurement with gas analysis, so treat the result as general fitness guidance rather than a precise figure.