Heart Rate, Cardio & Recovery

VO₂max Estimate from Walking Test

Use the Rockport 1-mile walk test to estimate aerobic fitness from your finish time and end heart rate.

How to do the test correctly

Warm up for 5–10 minutes.
Walk exactly 1 mile (1.609 km) as fast as you can without running.
Stop timer at finish and record heart rate immediately.
Enter values above and use this as a trend metric over time.

FAQ

Is this equal to a lab VO₂max test?

No. It is a field estimate, but useful for tracking progress monthly.

Can I use treadmill data?

Yes, if speed and distance calibration are accurate and incline is consistent.

Next best tools

Heart Rate Zones by Goal — turn VO₂max context into practical zone targets for weekly training.
Cardio Recovery Time Estimator — decide when to push vs recover after harder cardio sessions.
Recovery-Driven Calorie Engine — adjust calories/macros using recovery signals, not guesswork.
Max Heart Rate Calculator — sanity-check your ceiling before setting interval intensity.