VO2 Max Calculator
Estimate aerobic fitness with the Rockport one-mile walk test.
VO2 Max Calculator
| Estimated VO2 max | 52.9 ml/kg/min |
A 30-year-old man of 80 kg who walks the mile in 12 minutes finishing at 140 bpm scores an estimated VO2 max of about 52.9 ml/kg/min — an excellent level for his age group.
VO2 max is the maximum rate at which your body can use oxygen during exercise, expressed in ml/kg/min, and is the standard measure of cardiorespiratory fitness. This calculator uses the Rockport Fitness Walking Test (Kline et al., 1987): walk one mile as fast as you can, then enter the time and your heart rate immediately at the finish.
The Rockport equation combines mile time, end heart rate, age, sex and body weight. It was validated on adults aged 30–69 and is an estimate — laboratory gas analysis remains the gold standard. Stop any test that feels unwell and treat results as fitness information, not medical advice.
The formula
Worked example
A 30-year-old man of 80 kg who walks the mile in 12 minutes finishing at 140 bpm scores an estimated VO2 max of about 52.9 ml/kg/min — an excellent level for his age group.
The example is pre-loaded in the result panel — press Calculate with your own numbers to replace it.
Frequently asked questions
What is a good VO2 max?
It depends on age and sex. Roughly, for men in their 30s, below 35 is poor, 42–48 is good and above 52 is excellent; women typically score about 5–8 points lower at the same fitness level. Elite endurance athletes exceed 70.
How do I perform the Rockport test properly?
Warm up, then walk exactly one mile (4 laps of a standard track) as fast as possible without running, and take your pulse immediately at the end. A flat course and consistent conditions make retests comparable.
Category: Health & Fitness calculators