Rockport Fitness Walking Test
You can use the Rockport fitness walking test to measure changes to your fitness. This is more of an endurance test and can convert into a VO2 max for ease of measuring.
What's The Point?
VO2 max is considered the best measure of general endurance fitness. The Rockport fitness walking test is a simple, easy way to measure general fitness for almost anyone, and convert their score into a VO2 max.
What You Need
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A 400 metre track
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A stopwatch
- An assistant
How Do You Perform The Test?
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Record your weight prior to the test
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Warm up
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Walk one mile (1609 metres) as quickly as possible
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Record your time to complete the walk
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Immediately on finishing the walk, measure your heart rate (beats per minute) a heart rate monitor is best for this. If not, take your pulse for 20 seconds and multiply it by three
- Calculate your VO2 max as explained below
What Results You'll See
Try to conduct the test on a windless day for consistency.
You can calculate your VO2 max as follows:
132.853 - (0.0769 Weight) - (0.3877 Age) + (6.315 Gender) - (3.2649 Time) - (0.1565 Heart rate)
Where:
- Weight is in pounds (lbs)
- Gender Male = 1 and Female = 0
- Time is expressed in minutes and 100ths of minutes
- Heart rate is in beats/minute
- Age is in years
What's Being Measured Again?
This is an effective way for almost anyone to measure their overall fitness.
