# Rockport Walk Test

The purpose of this test is to obtain your VO2 max (the measurement of the maximum amount of oxygen that an individual can utilize during intense, or maximal exercise).

It is measured as millilitres of oxygen used in one minute per kilogram of body weight (ml/kg/min). It is one factor that may help determine an athlete's capacity to perform sustained exercise.

When re-performing the fitness test do so in the same fashion as the first

(example; treadmill, running track, street, weather conditions ect…)

** 1-mile course.

** Best effort as fast as possible without breaking the walk.

** Time is recorded.

** RPE is recorded

** Heart rate post walk is recorded.

# Warm up at a gentle pace for at least 5 minutes.

# Walk 1 mile as fast as you can.

# Time is recorded.

# Heart rate is taken immediately after completion.

Results:

1 mile (1.6km) Time: ________

Surface area: _____________

Steady-state heart rate: ______bpm

Weather (if done outside): _______

Location: __________

Other Comments: _____________

To calculate your VO2Max rating you can use the calculator to the right or do that math's yourself with the below equation.

Males: Vo O2 (mL/kg/min) = 139.168 - (0.1692 x Weight in kg) - (0.3877 x Age) - (3.265 x Walk time, expressed in minutes to the nearest 100th) - (0.1565 x HR)

Females: Vo O2 (mL/kg/min) = 132.853 - (0.1692 x Weight in kg) - (0.3877 x Age) - (3.265 x Walk time, expressed in minutes to the nearest 100th) - (0.1565 x HR)