VO2 Max Rockport Walk Test Calculator
The Rockport 1-mile Walk Test is a validated, submaximal field test for estimating VO2 max (maximal aerobic capacity) in adults. After walking 1 mile as fast as possible, your time and finishing heart rate are entered into the Kline regression equation along with your age, sex, and weight. VO2 max is expressed in mL O2 per kilogram of body weight per minute and reflects cardiorespiratory fitness.
Rockport VO2 max formula (Kline et al., 1987)
VO2max = 132.853 - (0.0769 x weight_lb) - (0.3877 x age)
+ (6.315 x sex) - (3.2649 x time_min) - (0.1565 x HR)
Where sex = 1 for men, 0 for women; weight is in pounds; time is in decimal minutes; HR is finishing heart rate in bpm. Source: Kline GM, et al. Med Sci Sports Exerc. 1987;19(3):253-259.
VO2 max fitness categories (ACSM, men aged 40-49 example)
- Excellent: above 48 mL/kg/min (men) / above 42 mL/kg/min (women)
- Good: 39-47 mL/kg/min (men) / 34-41 mL/kg/min (women)
- Fair: 31-38 mL/kg/min (men) / 26-33 mL/kg/min (women)
- Poor: below 31 mL/kg/min (men) / below 26 mL/kg/min (women)
VO2 max Rockport walk test calculator: frequently asked questions
What is the Rockport Walk Test?
The Rockport 1-Mile Walk Test is a validated field test for estimating VO2 max (maximal oxygen uptake) in adults. The participant walks 1 mile (1.609 km) as fast as possible on a flat track, and heart rate is measured immediately upon completion. The time to complete the mile and the finishing heart rate, along with age, sex, and weight, are entered into the Kline et al. (1987) regression equation published in Medicine and Science in Sports and Exercise.
What is VO2 max?
VO2 max (maximal oxygen uptake) is the maximum rate at which the body can consume oxygen during incremental exercise. It is expressed in mL of O2 per kilogram of body weight per minute (mL/kg/min) and is considered the gold standard measure of cardiorespiratory fitness. Higher VO2 max is associated with lower cardiovascular disease risk, better metabolic health, and longer life expectancy.
What is the Rockport VO2 max formula?
The ACSM Rockport equation (Kline et al., 1987): VO2 max = 132.853 - (0.0769 x weight in lb) - (0.3877 x age) + (6.315 x sex) - (3.2649 x time in minutes) - (0.1565 x heart rate). Where sex = 0 for women and 1 for men, weight is in pounds, time is in minutes and decimal fractions, and heart rate is in beats per minute recorded immediately after completing the mile.
What are normal VO2 max values for adults?
According to the American College of Sports Medicine (ACSM), VO2 max norms (mL/kg/min) for adults aged 30-39: Excellent: above 52 (men) / above 45 (women); Good: 43-52 (men) / 37-44 (women); Fair: 35-42 (men) / 30-36 (women); Poor: below 35 (men) / below 30 (women). VO2 max declines approximately 1% per year after age 25 in sedentary individuals, but regular aerobic training can attenuate this decline.
How do I perform the Rockport walk test?
Walk exactly 1 mile (4 laps of a standard 400m track) as briskly as possible without running. Use a stopwatch to time the walk. Immediately upon completing the mile, record your heart rate for 15 seconds and multiply by 4 to get beats per minute. Wear comfortable clothing and shoes. Complete a 5-minute warm-up walk before the test. Avoid eating, smoking, or vigorous exercise for 2 hours before the test.
Official sources
- Kline GM, et al. Estimation of VO2max from a one-mile track walk, gender, age, and body weight. Med Sci Sports Exerc. 1987;19(3):253-259. Available via PubMed 3600239.
- American College of Sports Medicine: ACSM Guidelines for Exercise Testing and Prescription.
Reviewed by the CalculatorHub team, edited by James Graham, 14 June 2026. See our methodology.