Rockport 1-Mile Walk Test
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Walk one mile as briskly as you can, record your time and your immediate post-walk heart rate, and plug them with age/sex/weight into the Rockport equation for estimated VO2max — a gentle option for the less fit.
Detail
The Rockport Fitness Walking Test (Kline et al., 1987) estimates VO2max from a brisk 1-mile (1.609-km) walk on a flat course. It suits deconditioned adults, older adults, and beginners for whom a run test is inappropriate.
Protocol: warm up; walk 1 mile as fast as possible (steady brisk pace, no jogging); record total time (minutes, decimal) and heart rate in the final ~15 s / immediately on finishing (bpm).
Equation (Kline et al., 1987): VO2max (mL·kg⁻¹·min⁻¹) = 132.853 − (0.0769 × weight_lb) − (0.3877 × age) + (6.315 × sex) − (3.2649 × time_min) − (0.1565 × HR_bpm)
- sex: male = 1, female = 0
- weight in pounds, time in decimal minutes, HR = ending heart rate.
Derived from 343 adults aged 30–69; accuracy ~±10–15% vs. lab VO2max. Requires an honest brisk pace and an accurate ending HR (use a monitor or count quickly). Less valid in very fit people who can't elevate HR enough at walking pace.
Key facts
- Walk 1 mile briskly; record time and ending HR.
- VO2max = 132.853 − 0.0769·wt(lb) − 0.3877·age + 6.315·sex − 3.2649·time(min) − 0.1565·HR; sex: M=1, F=0.
- Validated in adults 30–69; accuracy ~±10–15%.
- Good for deconditioned/older adults; weak for the very fit.
Connections
- vo2max-overview — walk/step family of estimators.
- field-run-tests — higher-intensity counterpart.
- exercise-heart-rate — ending HR is an input.
- walking / seniors — the population/modality it serves.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.