One Mile Walk Test
Assess aerobic fitness with the 1-mile walk test
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Rockport One Mile Walk Test formula: VO₂max = 132.853 - (0.0769 × weight_lbs) - (0.3877 × age) + (6.315 × gender) - (3.2649 × time_min) - (0.1565 × HR) (Kline GM et al., Res Q Exerc Sport 1987)
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Walk one mile as fast as possible and enter your time and post-walk heart rate
References
- Kline GM et al. Estimation of VO₂max from a one-mile track walk. Res Q Exerc Sport 1987;58:355-363.
- American College of Sports Medicine (ACSM) - Guidelines for Exercise Testing
- Rockport Walking Institute - Research on fitness assessment
About One Mile Walk Test
How It Works
The Rockport One Mile Walk Test uses walking time, post-walk heart rate, age, weight, and gender to estimate VO₂max. The validated formula converts these variables into a reliable estimate of aerobic capacity.
How to Interpret Results
Your estimated VO₂max is compared to age and gender-specific norms. Higher values indicate better cardiorespiratory fitness and lower health risk.
Training Tips
To improve your score, gradually increase walking speed and distance, incorporate brisk walking intervals, and add moderate-intensity cardio exercise most days of the week.
Limitations
This test provides an estimate of VO₂max. Accuracy depends on maximal effort during the walk and accurate heart rate measurement at completion.
Last reviewed: July 25, 2026
Medical Disclaimer: This calculator is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health provider with any questions regarding your health.