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Rockport Walk Test – The One Mile Test Assessment

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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
  • Gender
  • 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:

Now, we check the O₂ scoring table chart for the Rockport walk test and find that a score of 30 for a 60-year-old man places him in the ‘Fair’ category.
He can definitely do better and reach good, excellent, and then the superior category with an O₂ score over 44.

Cardio Zones

In any case, if you have an O₂ score of 30, then you should start in zone 1.

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:

Karvonen Formula
(Heart Rate Reserve Method – The Gold Standard)
50%   =   75%   =  
55%   =   80%   =  
60%   =   85%   =  
65%   =   90%   =  
70%   =  
95%   =  
This means that your first cardio training, assuming you pass the PAR-Q to participate in physical activity, will be to walk/run/elliptical/bike at a speed that gets your heart rate up t0 124 – no higher than 138.

Getting Back Into Shape

Start small.
For example, if you have been doing 3.5mph on the elliptical for years, and your heart rate has never been pushed past 109, you have to build up slowly.

Fartlek Workout

What is fartlek training?

If you are doing the elliptical, try this fartlek workout:
  • 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.
You want to get your heart rate at least to 115 or 120. Stay at 115 for another 4 minutes.
  • At minute 14 – speed up to 124 or 129.
  • If 124 feels too much, go back to 120 or even 115.
This is a gradual process, but you have to make the workout hard enough that your body responds to the training. If 15 minutes is all you can do, then stop there, and keep adding minutes the way I suggested:
  • 4 minutes at level 50% target heart rate (115) and
  • 1 minute at level 60%  (124 beats per minute) target heart rate
Keep doing this ‘speed play’ also known as the original Swedish ‘fartlek’ till you can do 30 minutes; this means a 5-minute warmup, 30 minutes of 4 min level 50% and 1 min level 60%, then a 5 min cooldown, for a total of 40 minutes.

Long Slow Distance Training

Once you get to 30 minutes using the fartlek training, I have another cardio training for you to try…
And that is called Long Slow Distance.

Here is an example of a long slow distance workout:

You do a 5 min warm-up in this mode, then 30 minutes at level 60% (124) or level 65% (129), then a 5 min cool down.
Keep adding time to do a long slow distance training at level 65 for one hour max.
Then you start to build up from level 65% to 75% (target heart rate of 138)
That is still in Zone 1.
Do one day cardio training and the next day do strength training.
This should keep you busy for at least a month or two.
After that, you should start strength training with The Best Exercise for Overweight and Out of Shape Beginners. It will likely shock you!

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About The Author

Rich S., NASM-CPT NASM Certified Personal Trainer

Rich is a NASM-CPT Certified Personal Trainer. At 55, he lost 75 pounds in 6 months and got leaner and stronger than he thought possible. He shares strength training and fitness tips for beginners, as well as men and women over 50 on HashiMashi.com.

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