The VO2 max walking test (Rockport Walk Test) is a submaximal fitness test that estimates your maximum oxygen uptake without requiring exhaustive effort. By walking 1 mile as fast as possible and recording your heart rate, you can calculate your VO2 max — the gold standard measure of cardiovascular fitness.
Average VO2 Max by Age Group
ml/kg/min — Male vs Female
How to Perform the VO2 Max Walking Test
- Find a flat, measured mile: Track, treadmill, or measured path
- Walk 1 mile as fast as you can: Maintain the fastest pace you can sustain
- Record your time: Note your mile time in minutes and seconds
- Record your heart rate: Take your pulse immediately at the finish (beats per minute)
- Note your body weight: Required for the calculation
The Rockport VO2 Max Formula
VO2 max = 132.853 – (0.1692 × weight in kg) – (0.3877 × age) + (6.315 × gender, where male=1, female=0) – (3.2649 × time in minutes) – (0.1565 × heart rate at finish). This formula has been validated against laboratory VO2 max testing and provides a reliable estimate for most adults.
VO2 Max Fitness Categories
- Excellent: Men 45+ / Women 40+ ml/kg/min
- Good: Men 38-44 / Women 33-39 ml/kg/min
- Average: Men 30-37 / Women 27-32 ml/kg/min
- Below Average: Men 25-29 / Women 22-26 ml/kg/min
- Poor: Men below 25 / Women below 22 ml/kg/min
Track your walking performance and heart rate data with our Walking Benchmark Calculator.