Rockport Walk Test VO2 Max Calculator
This calculator helps you determine your VO2 Max using the Rockport Walk Test, an effective fitness assessment tool designed for all age groups. By entering your personal data and test results, you can calculate your cardiorespiratory fitness level.
Calculate Your VO2 Max
Results
Source of Data and Methodology
All calculations are based on the Rockport Walk Test methodology and data provided by My Personal Trainer. All calculations rely strictly on the formulas and data provided by this source.
The Formula Explained
The Rockport Walk Test uses the following formula to estimate VO2 Max:
VO2 Max = 132.853 - (0.0769 × Weight) - (0.3877 × Age) + (6.315 × Gender) - (3.2649 × Time) - (0.1565 × Heart Rate)
Note: Gender is 1 for males and 0 for females.
Glossary of Variables
- Age: Your age in years.
- Weight: Your weight in kilograms.
- Time: The time in minutes taken to complete the walk.
- Gender: 1 for male, 0 for female.
How It Works: A Step-by-Step Example
For a 30-year-old male weighing 70 kg who completed the walk in 12 minutes and has a heart rate of 120 bpm:
VO2 Max = 132.853 - (0.0769 × 70) - (0.3877 × 30) + (6.315 × 1) - (3.2649 × 12) - (0.1565 × 120) = 35.5
Frequently Asked Questions (FAQ)
What is VO2 Max?
VO2 Max is the maximum rate of oxygen consumption measured during incremental exercise.
How often should I perform the Rockport Walk Test?
It's recommended to perform the test every 4-6 weeks to monitor improvements in fitness.
Is the Rockport Walk Test suitable for everyone?
Yes, it's designed to be a low-risk test suitable for individuals of all fitness levels.
What are the benefits of knowing my VO2 Max?
Knowing your VO2 Max can help tailor your fitness program and measure progress.
Can I perform the test on a treadmill?
Yes, as long as the treadmill's grade is set to zero to mimic walking on a flat surface.