The Rockport walking test is the easiest way for you to determine your cardio fitness level. All you need is a stopwatch and a flat surface that is one mile long. Just enter your results in the calculator and look up your score in the chart below.
How much difference does it make to have a good score? Improving your
score by just 3.5 points can reduce your risk of premature death by 13%. You would have to lose nearly 3 inches from your waist for a similar health benefit! (1)
Note: This test is most accurate for non-athletes and people who are unable to jog. If you are athletic and fit, the
is the best measurement of your fitness.
1) Walk as quickly as possible for one mile. It's important to maintain a steady pace for best results.
2) Enter your time in minutes and seconds into the calculator above.
3) Take your pulse immediately after completing the mile. (If you don't take your pulse often, practice before you take the Rockport walking test. With your palm facing up, place your fingers gently over the thumb side of your wrist and feel for your pulse.)
4) Once you have your pulse, count for 10 seconds. Multiply this number by 6 and enter it into the calculator also.
5) Look up your results and find out which physical activities are best for your fitness level on the charts below.
Ladies in their 40s with a VO2 Max lower than 24.5 (Poor) had a 39% higher risk of contracting diabetes than their more fit peers
For young ladies ages 13-29, see the chart below for your fitness rating. Find your score from the calculator, then look just to the right on the chart to see your VO2. For a more exact VO2 rating, multiply your score from the calculator by 0.78.*
The charts above help you pick workouts and physical activities that match your ability level. Find your Fitness Level (VO2 Max) score on the left, and then you'll see a
rating for moderate, vigorous, and hard workouts. Next, look at the bottom half of the chart, which shows activities that have just the right
for you. Choose from even more workouts and physical activities
Men rated in the highest 1/3 of fitness (just below Excellent or better) have a 39% lower risk of heart disease and stroke than their peers in the lowest 1/3 (just above Poor or worse). (3)
Premature deaths among obese men could be reduced by 44% just by improving fitness above the poor category
For young men ages 13-29, see the chart below for your fitness rating. Find your score from the calculator, then look just to the right on the chart to see your VO2. For a more exact VO2 rating, multiply your score from the calculator by 0.83.*
*Why do you need an additional calculation for young people on this test? The Rockport walking test was originally designed for ages 30+, and when researchers tried the test on college students, the results came out consistently too high. (5)