Instructions
Enter information in left column; select appropriate menus. Click "Calculate".
After a brief warm up, the subject walks as briskly as possible for one mile (1609
meters) with a heart rate monitor. Tester records heart rate (beats per minute) and time
to completion.
R = 0.88; SEE ± 5.0 ml/kg/min
Adapted and modified from the Rockport Fitness Walking Test, The
Rockport Walking Institute
Interpretation of Results
MET capacity is your body's ability to expend energy compared to resting values.
One MET is equivalent to your body's metabolism at rest.
VO2 Max is an estimation your body's ability to utilize oxygen for
energy; measured by the volume of oxygen per body weight per time (mL/kg/min).
Population Average is the average VO2 Max value for people of your age and sex.
Score of your VO2 Max can also give you an idea of how you compare to your
population. 50 is the mean score.
Rating of your VO2 Max can be, "Excellent", "Good", "Average", "Fair", or
"Poor". If you fall in these later categories, don't despair. Regular exercise, if
performed properly, can improve your fitness at any age.
Sample Walking Programs
