VO₂max Calculator (Rockport Hiking Test)

Name: Hike Analytics
Author: AnalyticsZone Team

Estimate your VO₂max (aerobic fitness) using the Rockport 1-Mile Hiking Test. Hike 1 mile (1.61 km) as fast as possible, record your time and heart rate immediately upon finishing.

Calculate VO₂max

Age (years):

Sex:

Body Weight:

1-Mile Hike Time:minsec

Heart Rate (immediately after finishing):bpm

VO₂max Reference Values (ml/kg/min)

Men

Age	Poor	Fair	Good	Excellent	Superior
20-29	<33	33-38	39-45	46-52	>52
30-39	<31	31-36	37-43	44-50	>50
40-49	<29	29-33	34-40	41-47	>47
50-59	<26	26-31	32-38	39-45	>45
60+	<24	24-28	29-35	36-42	>42

Women

Age	Poor	Fair	Good	Excellent	Superior
20-29	<28	28-33	34-40	41-47	>47
30-39	<27	27-31	32-38	39-45	>45
40-49	<25	25-29	30-36	37-43	>43
50-59	<23	23-27	28-34	35-41	>41
60+	<21	21-25	26-32	33-39	>39

Methodology: Rockport Hiking Test

Equation

VO₂max (ml/kg/min) = 132.853
                      - (0.0769 × Weight in lbs)
                      - (0.3877 × Age in years)
                      + (6.315 × Sex) [1 = male, 0 = female]
                      - (3.2649 × Time in minutes)
                      - (0.1565 × Heart Rate in bpm)

Validation:
  - Kline et al., Medicine & Science in Sports & Exercise (1987)
  - Correlation with lab-measured VO₂max: r = 0.88-0.93
  - Standard error: ±5 ml/kg/min

Test Protocol

Preparation: Avoid vigorous activity 24 hours before test; well-hydrated
Warm-up: 5-10 minutes easy hiking
Test: Hike 1 mile (1.61 km) as fast as possible while maintaining hiking gait (no running)
Measurement: Record time (to nearest second) and heart rate immediately upon finishing
Track: Flat 400m track (4 laps) or measured 1-mile route