Rockport One Mile Test
What is the Rockport walk test?
The Rockport walk test is a well-accepted assessment designed to estimate a cardiovascular starting point. The starting point is then modified based on ability level.
Cardiorespiratory assessments help identify a safe and effective starting exercise intensity. As well as the appropriate mode of cardiorespiratory exercise.
The variables required for the Rockport walk test calculator are:
- Weight in pounds
- Time expressed in minutes and 100ths of minutes
- Heart rate in beats per minute
- Age in years.
Rockport Walk Test Calculator and Chart
For example, the O₂ score for a 198-pound man who completed the walk in 15 minutes and 25 seconds with a heart rate of 128 beats per minute is calculated as follows:
- 132.853 – (0.0769 × 198) – (0.3877 × 60) + (6.315 × 1) – (3.2649 × 15.42) – (0.1565 × 128) = 30.30 which we will round down to 30
Zone 1 cardio is
- Zone one – HRmax X .65 to .75
Zone 2 cardio is
- Zone one – HRmax X .76 to .85
Zone 1 cardio is
- Zone one – HRmax X .86 to .95
Heart Rate Max
Your HRmax (Heart Rate Max) is 220 – your age.
Based on the Karvonen formula, here are your target heart rates:
Getting Back Into Shape
What is fartlek training?
- first 5 minutes are for warmup. do 3.5mph like you always did.
- minute 6 – increase to 3.6 mph and see if your heart rate increases.
- same for minute 7 and 8.
- minute 9 – push yourself faster and try to get your heart rate up to 120 beats per minute.
- Do this faster pace for 1 minute or less if it feels too hard.
- Then go back to 3.6 mph.
- Minute 10 – see where your heart rate is; if still 109, then speed up to 3.7.
- At minute 14 – speed up to 124 or 129.
- If 124 feels too much, go back to 120 or even 115.
- 4 minutes at level 50% target heart rate (115) and
- 1 minute at level 60% (124 beats per minute) target heart rate
Long Slow Distance Training
Here is an example of a long slow distance workout: