VO2 Max Calculator (Rockport 1-Mile Walk)
Complete a brisk 1-mile walk, capture final heart rate, and use the Rockport formula to estimate aerobic fitness without running.
Enter Test Details
Result
VO2 Max (mL/kg/min)
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How the Rockport Test Works
Formula
VO2 Max = 132.853 - 0.0769 x weight (kg) - 0.3877 x age + 6.315 x gender - 3.2649 x time (minutes) - 0.1565 x heart rate
Gender is 1 for male, 0 for female. Time is in minutes (for example 14:30 = 14.5).
Step-by-step
- Warm up, then walk one mile as fast as possible without running.
- Record your finish time and heart rate immediately after stopping.
- Enter weight, age, gender, time, and heart rate into the Rockport equation to estimate VO2 max.
Notes
This walk test is ideal for beginners or anyone avoiding running. It provides a practical metric for tracking cardio improvements over time.