The Rockport Fitness Test is used to assess the level of cardiorespiratory fitness (maximum oxygen consumption.) It is a simple, submaximal, practical and internationally recognized test.
Materials Needed
Measured flat course (athletics track or, alternatively, treadmill), heart rate monitor (optional), stopwatch.
Protocol
- Perform the Rockport Fitness Test only in suitable weather conditions (mild temperature, no rain or wind). Running on a treadmill gives similar results to the outdoor test.
- Record your body weight.
- Prepare adequately for the execution of the Rockport Fitness Test (no food and / or smoking in the previous 2-3 hours; no physical exertion on the day of the test and the day before, no alcohol on the day of the test and the day before, comfortable clothes and shoes suitable for walking).
- Warm-up: a few minutes of walking at moderate speed followed by 100-200 meters at high speed, to adapt to the pace that must be maintained during the execution of the test. Rest for a few before performing the test.
Performing the Rockport Fitness Test: Walk at a steady pace and at the highest possible walking speed for one mile (1609 meters). Write down the time taken. Immediately after the finish, record your heart rate (if you don't have a heart rate monitor, count your pulse for 15 seconds and multiply by 4).
Results
Reference values Vo2max
FEMALES
Age
Very poor
Rare
Medium
Good
Great
Excellent
MALE
Age
Very poor
Rare
Medium
Good
Great
Excellent
