VO2 Max Calculator
Estimate your VO2 max (cardiovascular fitness) from a timed 1-mile walk test.
Assumptions used in this calculation
- Field-test estimate: This is a walk-test estimate, not a laboratory VO2 max measurement.
About this calculator
VO2 max, the standard measure of how efficiently your body uses oxygen during exercise, normally requires a lab treadmill test with breathing-gas analysis to measure directly, equipment nobody has at home. The Rockport 1-mile walk test offers a validated field alternative: walk one mile as fast as you can without running, then enter your gender, age, weight, walk time and heart rate immediately at the finish, and this calculator applies the Rockport regression formula (132.853 − 0.0769×weight in lb − 0.3877×age + 6.315×gender − 3.2649×time − 0.1565×heart rate) to estimate your VO2 max in ml/kg/min, along with a fitness category. Combining five variables with different weighted coefficients isn't a calculation to do by hand reliably. Because it depends on a consistent, brisk walking pace and an honest heart rate reading at the finish, the result is a field estimate rather than a lab-grade measurement, but it's a practical way to track cardiovascular fitness trends over time without special equipment.
Worked example
30-year-old male, 70kg, 14-minute mile, 130bpm finish
Result: VO2 max ≈ 42 ml/kg/min (Good)
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