The 1-mile Rockport walking test is a submaximal test used to estimate cardiorespiratory fitness (VO2 max) through a brisk, 1-mile walk. The time taken to complete the walk and post-walk heart rate are entered into a formula to calculate VO2 max. This indirect test requires minimal equipment and is suitable for varied fitness levels. Results are compared to normative data tables to assess fitness classification from poor to superior. The reliability and validity of results depend on strict test administration and individual motivation during the walk.

1. 1 MILE ROCKPORT
WALKING TEST

3. Cardio-respiratory Fitness
 Cardiorespiratory fitness is important because it provides a measure of
how efficient the cardiovascular and the respiratory system must work
in order to take in and deliver oxygen to every cell in the body.
 During exercise, the demand for oxygen increases and so the
cardiorespiratory system must increase its workload in order to match
this demand.
 There is a positive correlation between oxygen demand and
workload/exercise intensity.

4. The maximal oxygen uptake or aerobic
capacity or VO2 max
 The maximal oxygen uptake (aerobic capacity, or VO2 max) is widely
accepted as the criterion measure of cardiorespiratory fitness.
 VO2 max is the maximum amount of oxygen that an individual can
consume, deliver and use in a minute to fuel intense physical activity or
exercise.
 Aerobic capacity is usually expressed as milliliters of oxygen used in
one minute per kilogram of body weight (ml/kg/min-1.0).

5. The maximal oxygen uptake or aerobic
capacity or VO2 max
 Most direct tests of VO2 max uses a gas analyzer and require that
the participant works to exhaustion.
 There is a positive and somewhat linear relationship between heart
rate and oxygen consumption
 Therefore, it is possible to estimate VO2 max using indirect tests like
Harvard Step Test and the 1-mile walking test without having to
subject participants to the physical stress and discomfort of a
maximal test.

6. THE ONE-MILE ROCKPORT
WALKING TEST
 The one-mile walking test is an evaluation of cardiovascular fitness,
that seeks to predict an individual’s aerobic capacity (VO2 max)
 The Rockport walking test was developed in 1986 by physiologists and
cardiologists at the Department of Exercise Science at the University of
Massachusetts at Amherst.
 The test is both indirect and sub-maximal in nature, making it
considerably easier to implement in field-based scenarios

7. THE ONE-MILE ROCKPORT
WALKING TEST
 The study found that there were no significant differences in
the number of points scored during the Rockport Test when
compared to the points scored in the 1.5-mile run.
 Furthermore, there were also no significant differences
between the average and predicted VO2 max.

8. THE ONE-MILE ROCKPORT WALKING TEST-
Target Group
 The one-mile walking test is designed for
both men and women aged 20-69 years of
varying levels of fitness.
 As the test only requires a participant to
perform a brisk walk, it is also suitable for
deconditioned participants, older adults, or
those that are overweight.

9. THE ONE-MILE ROCKPORT WALKING TEST-
MATERIAL REQUIRED
To conduct this test, you will require:
 400-metre track
 Stopwatch
 Weighing Scale
 Assistant
 Heart Rate Monitor (Optional)

10. THE ONE-MILE ROCKPORT WALKING TEST-
PROCEDURE
 Ask the assistant to weigh and records the subject’s Body Weight
 Mark the Starting and finish points in the track
 Instruct the athlete to warms up for 10 minutes
 Ask the assistant to give the command “GO”, starts the stopwatch
 Instruct the subject to walk and complete 1 mile (1609 meters) distance as fast as
possible
 The subject should make every effort to push himself/herself, but should avoid jogging.
 Record the time taken for the subject to complete the test
 Measure the heart rate of the subject immediately on finishing
 Alternatively You can attach the heart rate monitor before the start of the test and
ensure that it is correctly measuring heart rate. (Optional)

11. THE ONE-MILE ROCKPORT WALKING TEST-
ASSESSMENT
The formula (Kilne 1987) used to calculate VO2 max is:
 132.853 – (0.0769 × Weight) – (0.3877 × Age) + (6.315 × Gender) –
(3.2649 × Time) – (0.1565 × Heart rate)
Where:
 Weight is in pounds (lbs)
 Gender Male = 1 and Female = 0
 Time is expressed in minutes and 100ths of minutes
 Heart rate is in beats/minute
 Age is in years

12. Male
 Age <20 21-30 31-40 41-50 51-60 60+
 Excellent>52 >56 >56 >48 >44 >40
 Above Average 48-51 52-55 48-51 47-44 40-43 36-39
 Average 40-47 44-51 40-47 36-43 32-39 28-35
 Below Average 35-39 39-43 35-39 31-35 27-31 23-27
 Poor <35 <39 <35 <31 <27 <23

13. Females
 Age <20 21-3031-4041-5051-6060+
 Excellent >48 >50 >48 >46 >44 >42
 Above Average42-4744-4942-4740-4538-4338-43
 Average 32-4134-4332-4130-3928-3726-35
 Below Average 27-3130-3327-3124-2921-2718-25
 Poor <27 <30 <27 <24 <21 <18

14. THE ONE-MILE ROCKPORT WALKING TEST-
ASSESSMENT
For example,
 A 30-year-old man weighing 180lbs completed the one-mile walk test in
12 minutes and 15 seconds and his post-test heart rate was 165bpm, VO2
max would be calculated as follows:
 VO2 max = 47.88 ml/kg/min

15. THE ONE-MILE ROCKPORT WALKING TEST-
ASSESSMENT
Advantages
 Minimal equipment required
 Simple to set up and conduct
 More than one subject can perform the test at the same time
Disadvantages
 Specific facilities required
 Assistant required to administer the test

16. THE ONE-MILE ROCKPORT WALKING TEST-
NORMATIVE DATA
 Once a VO2 max value has been calculated, refer to the
normative tables to determine an appropriate classification
 Analysis of the result is by comparing it with previous tests'
results. It is expected that, with appropriate training between
each test, the analysis would indicate an improvement.

17. THE ONE-MILE ROCKPORT WALKING TEST-
NORMATIVE DATA (Heywood 2006)
For Female (values in ml/kg/min)
Age Poor Fair Good Excellent Superior
20 - 29 <36 36 - 39 40 - 43 44 - 49 >49
30 - 39 <34 34 - 36 37 - 40 41 - 45 >45
40 - 49 <32 32 - 34 35 - 38 39 - 44 >44
50 - 59 <25 25 - 28 29 - 30 31 - 34 >34
60 - 69 <26 26 - 28 29 - 31 32 - 35 >35
70 - 79 <24 24 - 26 27 - 29 30 - 35 >35

18. THE ONE-MILE ROCKPORT WALKING TEST-
NORMATIVE DATA (Heywood 2006)
For Males (values in ml/kg/min)
Age Poor Fair Good Excellent Superior
20 - 29 <42 42 - 45 46 - 50 51 - 55 >55
30 - 39 <41 41 - 43 44 - 47 48 - 53 >53
40 - 49 <38 38 - 41 42 - 45 46 - 52 >52
50 - 59 <35 35 - 37 38 - 42 43 - 49 >49
60 - 69 <31 31 - 34 35 - 38 39 - 45 >45
70 - 79 <28 28 - 30 31 - 35 36 - 41 >41

19. THE ONE-MILE ROCKPORT WALKING TEST
 Reliability
 Test reliability refers to the degree to which a test is consistent and stable in
measuring what it is intended to measure. Reliability will depend upon how strict the
test is conducted and the individual's level of motivation to perform the test. The
following link provides various factors that may influence the results and therefore,
the test reliability.
 Validity
 Test validity refers to how the test measures what it claims to measure and the
extent to which inferences, conclusions, and decisions made based on test scores
are appropriate and meaningful. This test provides a means to monitor training on
the athlete's physical development. For assessing your VO2 max see the VO2 max
normative data tables.