Rockport One-Mile Walk Test VO₂max Calculator
Estimate VO₂max from the Rockport 1-mile walk test — time, finishing heart rate, age, sex and weight — with fitness category by age and comparison to Cooper and step tests.
How it works
VO₂max = 132.853 − 0.0769 × weight (lb) − 0.3877 × age + 6.315 × (male = 1) − 3.2649 × time (min) − 0.1565 × heart rate
The Rockport Fitness Walking Test, developed at the University of Massachusetts in 1987, estimates aerobic capacity from a single brisk mile walked on a flat track — no running, no lab. Faster times and lower finishing heart rates mean a stronger cardiovascular system, and the regression adjusts for age, sex and body weight. It correlates with laboratory VO₂max at about r = 0.88 with an error of roughly ±5 mL/kg/min, which makes it useful for tracking your own progress and for people who cannot or should not run. Take your pulse the instant you cross the line (a chest-strap monitor is best) because heart rate drops quickly, and walk as fast as you sustainably can.
Worked example
A 45-year-old man, 80 kg, walking the mile in 15:30 with a finishing heart rate of 128: VO₂max ≈ 37.5 mL/kg/min — fair for his age.
Frequently asked questions
Can I do it on a treadmill?
Yes at 0–1% incline, though treadmill walking is slightly easier than track walking, so the estimate may run a little high.
How does it compare with the Cooper 12-minute run?
Cooper suits fitter people and predicts better at high VO₂max; Rockport suits beginners, older adults and anyone who walks rather than runs.
Related calculators
General fitness estimate, not medical advice. Calorie and performance figures vary widely between individuals — use them for planning and comparison, and check with a doctor before starting intense training.