Rockport Walk Test Calculator

What is the Rockport Walk Test?

The Rockport Walk Test (also called the Rockport Fitness Walking Test) was developed by researchers at the University of Massachusetts in 1987. It is a submaximal exercise test designed to estimate VO2 Max in adults who may not be able to perform high-intensity running tests. You simply walk 1 mile on a flat surface as fast as you can, record your total time and your heart rate immediately after finishing.

The test is particularly well-suited for beginners, older adults, and anyone returning to exercise after a break. Because it only requires brisk walking, it carries minimal injury risk while still producing a reliable VO2 Max estimate that correlates well with laboratory treadmill testing.

How to perform the Rockport Walk Test

• Find a flat, measured 1-mile course (a standard 400-meter track is 4 laps plus 9 meters)
• Warm up with 5 minutes of easy walking
• Walk the mile as fast as you can while maintaining a walking gait (no running)
• Record your total time in minutes and seconds
• Immediately take your pulse for 15 seconds and multiply by 4, or use a heart rate monitor

The Rockport formula

This regression equation accounts for body weight, age, sex, walk time, and ending heart rate to produce an estimated VO2 Max. Research has shown it to be accurate within 5 ml/kg/min of laboratory measurements for most adults.

Try other methods

If you prefer a running test, try the Cooper 12-Minute Run Test. For a no-exercise estimate, use the simple estimation method based on resting heart rate. You can also enter your VO2 Max manually if you already have a value from a wearable or lab test.