Rockport Walking Test

• 1). Find a 1-mile course on which to walk. It needs to be flat for accurate test results. A 200-meter track or a standard 400-meter track works best.
  
  
• 2). Reset and start your stopwatch, then begin walking. You should walk at your fastest walking pace; do not run. The pace should be somewhat difficult as you are testing your aerobic capacity.
  
  
• 3). After briskly walking the course, stop your stopwatch and record your time on the piece of paper. You will now need to make a few small calculations using your calculator to determine your relative VO2 max.
  
  
• 4). Multiply your weight by 0.1692. Subtract that figure from 132.853.
  
  
• 5). Subtract the number you got in the previous step from 0.3877. Multiply this figure by your age.
  
  
• 6). Add 6.315 multiplied by 1 for males or 0 for females. From this figure subract 3.2649 multiplied by your time in minutes.
  
  
• 7). Subtract 0.1565 multiplied by your heart rate measured in beats per minute from the previous figure to find your relative VO2 Max.