Rockport Fitness Walking Test Calculator

Find Your Fitness Level with a 1-Mile Walk

Checking Heart Rate
Checking Heart Rate. nullplus/E+/Getty Images

How fit are you? The Rockport Fitness Walking Test is one of the best tests for cardiorespiratory fitness. It determines your fitness level by estimating your VO2max, your maximum possible oxygen consumption.

Studies have validated the results for adult military recruits and for youths and adolescents. It compares well with the Air Force 1.5 mile run fitness test in assessing cardiovascular fitness.

What You Need to Do the Rockport 1-Mile Walk Test

You will need:

  • a scale to weigh the person being tested
  • a stopwatch or timing app to time the test
  • a one-mile measured course
  • a way to measure heart rate.

Take the Rockport 1-Mile Walk Test

  • You need to have a 1-mile course. For most high school tracks, that is 4 laps around the innermost lane. How far is it walking around a track?
  • You can use an online mapping app to measure out a 1-mile course on a street or path.
  • Warm up at a gentle pace for at least 5 minutes.
  • Walk 1 mile as fast as you can.
  • Record your time to walk 1 mile.
  • Take your heart rate immediately at the end of 1 mile. You can do this with a heart rate monitor, a heart rate app, or by taking your pulse for 15 seconds and multiplying by 4.
  • Enter your data into the calculator linked below. The calculator determines your VO2Max and compares that to standards for your gender and age group to tell you your fitness level.

What Do the Results Mean?

The results you get from the test will estimate your VO2Max in ml/kg/min. These are then graded based you on your age as Excellent, Very Good, Good, Average, Fair, Poor, or Very Poor.

It can be a valuable piece of knowledge to do a fitness test now and then to perform it again in a couple of months after you have started a fitness program.

You can use it to see how you are improving in your fitness efforts. You may see your fitness level decrease if you have been inactive for several weeks, such as over the winter or following an injury or illness that made you stop training.

The kind of training most likely to improve your scores is a cardio exercise done at an aerobic level, such as brisk walking, running or cycling. You need training that will get your heart pumping harder and your lungs taking in more oxygen.


Kline GM, Porcari JP, Hintermeister R, Freedson PS, Ward A, McCarron RF, Ross J, Rippe JM. "Estimation of VO2 max from a one mile track walk, gender, age and body weight." Medicine and Science in Sports and Exercise, 19, p. 253-259.

Weiglein L, Herrick J, Kirk S, Kirk EP. "The 1-Mile Walk Test is a Valid Predictor of VO2max and is a Reliable Alternative Fitness Test to the 1.5-Mile Run in US Air Force Males." Military Medicine 2011 Jun;176 (6), p. 669-673

Castro-Piñero J, Artero EG, España-Romero V, Ortega FB, Sjöström M, Suni J, Ruiz JR."Criterion-related validity of field-based fitness tests in youth: a systematic review." British Journal of Sports Medicine. 2010 Oct;44(13):934-43. doi: 10.1136/bjsm.2009.058321. Epub 2009 Apr 12.

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