Rockport Walk VO2max Calculator
The Rockport walk test estimates aerobic fitness from a brisk one-mile walk, making it a practical option for people who should not run all out. You walk one mile as fast as you comfortably can, note the time, and take your heart rate the moment you finish. Combined with your weight, age, and sex, these values feed a validated regression equation that estimates VO2max, your maximal oxygen uptake. This calculator applies that equation and returns the estimate in millilitres per kilogram per minute. Use US units: weight in pounds and walk time in decimal minutes. Measure the mile accurately and read your heart rate immediately at the finish.
Rockport walk VO2max formula
VO2max = 132.853 - 0.0769*weight(lb) - 0.3877*age + 6.315*sex - 3.2649*time(min) - 0.1565*HR
sex: male = 1, female = 0
weight (kg) = pounds * 0.45359237
approx METs = VO2max / 3.5
Worked example: 160 lb, age 40, male (1), 14 min, HR 130 gives VO2max = 132.853 - 12.304 - 15.508 + 6.315 - 45.7086 - 20.345 = 45.30 ml/kg/min.
Rockport test notes
- Walk one measured mile as briskly as you comfortably can.
- Take your heart rate immediately on finishing for an accurate input.
- Enter weight in pounds and walk time in decimal minutes.
- The estimate is a field approximation; laboratory VO2max may differ.
- It suits people who should avoid maximal running efforts.
Rockport walk test: frequently asked questions
What is the Rockport walk test?
The Rockport walk test estimates VO2max from a brisk one-mile walk. You walk one mile as fast as you comfortably can, then record the time taken and your heart rate immediately on finishing. With your weight, age, and sex, these values feed a regression equation that estimates maximal oxygen uptake.
What is the Rockport equation?
VO2max in millilitres per kilogram per minute equals 132.853 minus (0.0769 times weight in pounds) minus (0.3877 times age in years) plus (6.315 times sex, where male is 1 and female is 0) minus (3.2649 times walk time in minutes) minus (0.1565 times finishing heart rate in beats per minute).
What units does the test use?
Enter weight in pounds, age in years, walk time in minutes (a decimal, so 15 minutes 30 seconds is 15.5), and finishing heart rate in beats per minute. Sex is entered as male or female because the equation adds a fixed term for sex.
Why is the Rockport test useful?
It is a low-intensity, accessible alternative to a maximal run, suitable for people who should not perform an all-out effort. Because it only requires a measured mile, a stopwatch, and a heart rate reading, it is widely used for general fitness assessment.
How accurate is the estimate?
The Rockport equation is a validated field estimate that approximates group averages; an individual's laboratory VO2max can differ. Walk briskly and evenly, measure the mile accurately, and take the heart rate immediately on finishing for the most reliable result.
Official sources
- National Center for Biotechnology Information (PubMed): Rockport one-mile walk test validation literature.
- U.S. Centers for Disease Control and Prevention: Physical activity basics.
Reviewed by the CalculatorHub team, edited by James Graham, 17 June 2026. See our methodology.