VO2 Max Calculator 

Calculate VO2 Max 

Rockport Fitness Walking VO2 Max Test

1. Choose a calm day outdoors or conduct this test using a treadmill
2. Record your weight
3. Conduct a moderate warm-up for 10 minutes
4. Walk one mile (1609 meters) as fast as safely possible
5. Record the time to complete the one mile walk
6. Immediately on finishing the walk record your heart rate (beats per minute)
7. Determine your VO2 max using data from your Rockport Fitness Walking Test and calculate below

For an estimate of your VO2 max enter your gender, age, weight, heart rate at the end of the test, the time to complete the walk and then select the Calculate button. Compare your result to the appropriate table, titled for men or women and organized by age group, below.

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  Gender	MaleFemale
  Age	years
  Weight	lbskgs
  Heart Rate	bpm
  Time	mins secs
  VO2 Max	mls/kg/min

• 

• Men Ages 20-29
• Ages 30-39
• Ages 40-49
• Ages 50-59
• Ages 60 & Up
 

• Women Ages 20-29
• Ages 30-39
• Ages 40-49
• Ages 50-59
• Ages 60 & Up
 

VO2 Tables Reference: The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, Dallas TX, revised 1997 printed in Advance Fitness Assessment & Exercise Prescription, 3rd Edition, Vivian H. Heyward, 1998. p48.