How to Use the VO2 Max Rockport Walking Fitness Calculator
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1
Walk 1 mile (1,609 meters) as fast as possible on a flat track or treadmill without jogging.
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2
Immediately record your finish time (minutes and seconds) and 10-second finish heart rate (multiplied by 6 for BPM).
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3
Enter your age, weight, and biological sex.
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4
The calculator computes your VO2 Max score (ml/kg/min) and categorizes your aerobic fitness bracket from Superior to Poor.
Practical Example & Use Case
Common Real-World Scenario
A 40-year-old male completing a 1-mile walk in 14:30 with a finish heart rate of 124 BPM achieves a VO2 Max of 46.2 ml/kg/min (Good fitness).
Technical Notes & Limitations
Browser Engine Architecture
The Rockport Fitness Walking Test is a validated submaximal aerobic estimation model.
Frequently Asked Questions
What is a good VO2 Max score?
For men aged 30–39, 44–48 ml/kg/min is considered Good; for women aged 30–39, 36–40 ml/kg/min is considered Good.