What This 1-Mile Walking Test States Regarding Your Fitness


Lab 31 mile walking test and VO2max assesment

Video taken from the channel: KarenYamili Gutierrez


THE BEST 1 Mile Prediction Workout

Video taken from the channel: Nick Symmonds


1Mile Jogging test & 1Mile Walking test

Video taken from the channel: Michelle Bitar



Video taken from the channel: Lucy Wyndham-Read


Rockport 1 Mile Walk Vo2 Test

Video taken from the channel: Metabolic Training Expert


1 Mile In Home Walk! | Walking Workout Videos

Video taken from the channel: Walk at Home by Leslie Sansone


Rockport 1 mile walk test (Vo2 MAX)

Video taken from the channel: WFamCam

One way to do this is by using the Rockport 1-mile walking test. WHAT IS THE ROCKPORT MILE TEST? The walking test, which was created by researchers in the 1980s, helps you determine your VO2 max, which is the technical term for the maximum amount of oxygen your body can use while you’re doing intense aerobic exercise.

You have everything you need to measure your fitness level in your own house! This One-Mile Walking Test measures your aerobic (cardiovascular) fitness level based on how quickly you are able to walk a mile at a submaximal (moderate) exercise intensity. Instead, you can do it in less than 30 minutes with a simple one-mile walk called “The Rockport Walking Test.” The Rockport Walking Test is a fitness test that is designed to assess someone’s VO2max, which is the term used to describe maximal oxygen uptake, an important measure of physical fitness. This 1-Mile Walking Test measures your aerobic (cardiovascular) fitness level based on how quickly you are able to walk a mile at a submaximal (moderate) exercise intensity. The 1-Mile Walk Test requires the participant to walk one mile in the quickest possible time, and using post exericse heart rate to estimate VO2max.

This is a walking test of aerobic fitness which is an alternative to the PACER test for FitnessGram participants. The one mile walk test is a submaximal test the requires you to walk one mile as fast as you can. One mile = 1.609344 kilometers.

See also a description of another 1-mile /run test and the 1-mile walk test. purpose: This test measures aerobic fitness and leg muscles endurance. equipment required: 1.6 km flat running course (e.g. 4x400m track), marker cones, stopwatch. Before jumping into any of the interval training sessions, I recommend you do the following one mile walk test to give you a good idea of your aerobic fitness level.

It will measure your ability to utilise oxygen. The test was developed by the Cooper Institute for Aerobic research in Dallas, Texas. VO2Max: 1-Mile Walk Quickly measure and calculate your VO2Max and cardiovascular capacity VO2Max is a measurement of your body’s ability to process a volume of oxygen and is indexed to your body mass. Achieving and maintaining a healthy cardiovascular system is one of the most important aspects of fitness. To take the one-mile walking fitness test, you will need a measured one-mile course and the ability to time yourself and to take your pulse at the end of one mile.

You will also need to know your weight in pounds. Warm up walking at an easy pace for at least five minutes. Go to the start of the one-mile course. Begin timing.

Walk as fast as you can for the length of that mile.

List of related literature:

In the wellrecognized Rockport One-Mile Fitness Walking Test, the pregnant woman walks 1.6 km (1 mi) as fast as possible on a level surface, and HR is obtained in the final minute of completion of the walk.

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

The 1-mile walk test (measures aerobic fitness)

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

If you score 9 points or less on the questionnaire, or walk or run less than 0.6 miles on the walk/run fitness test, it is likely that you are really unfit and need to begin a fitness program.

“Belly Fat Breakthrough: Understand What It Is and Lose It Fast” by Dr. Stephen Boutcher
from Belly Fat Breakthrough: Understand What It Is and Lose It Fast
by Dr. Stephen Boutcher
Gallery Books, 2014

This is true for the assessment of exercise capacity too; different tests respond differently, a number of studies have deployed the 6-minute walking test, alongside the incremental and endurance shuttle walking tests [3–5].

“Textbook of Pulmonary Rehabilitation” by Enrico Clini, Anne E. Holland, Fabio Pitta, Thierry Troosters
from Textbook of Pulmonary Rehabilitation
by Enrico Clini, Anne E. Holland, et. al.
Springer International Publishing, 2017

The objective of this test is to run or walk as much as you can in the 12 minute period.

“Anyone but Celtic: Inside the culture that created the Lanarkshire Referees Association” by Paul Larkin
from Anyone but Celtic: Inside the culture that created the Lanarkshire Referees Association
by Paul Larkin

• Cardiorespiratory fitness can be assessed using a 1-mile walking test, a 1.5-mile run test, a cycle ergometer test, and other tests of aerobic fitness.

“Introduction to Health Research Methods: A Practical Guide” by Kathryn H. Jacobsen
from Introduction to Health Research Methods: A Practical Guide
by Kathryn H. Jacobsen
Jones & Bartlett Learning, LLC, 2020

The purpose of this test is to determine your functional threshold pace (FTPa) and functional threshold heart rate (FTHR) for running in order to set your training zones.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

In many cases medical clearance may be required prior to testing cardio-respiratory fitness, however, measures such as a 10-m walk test, the 6-minute walk test or a shuttle test can used in appropriate clients.

“Exercise Therapy in the Management of Musculoskeletal Disorders” by Fiona Wilson, John Gormley, Juliette Hussey
from Exercise Therapy in the Management of Musculoskeletal Disorders
by Fiona Wilson, John Gormley, Juliette Hussey
Wiley, 2011

4.1 Have students perform warm-up exercises for the 1-mile run assessment.

“Teaching Middle School Physical Education: A Standards-based Approach for Grades 5-8” by Bonnie S. Mohnsen
from Teaching Middle School Physical Education: A Standards-based Approach for Grades 5-8
by Bonnie S. Mohnsen
Human Kinetics, 2008

This test, however, gives no indication of the source of exercise impairment and is less discriminatory for walk distances greater than 450 m (“plateau effect”).

“Clinical Respiratory Medicine E-Book: Expert Consult Online and Print” by Stephen G. Spiro, Gerard A Silvestri, Alvar Agustí
from Clinical Respiratory Medicine E-Book: Expert Consult Online and Print
by Stephen G. Spiro, Gerard A Silvestri, Alvar Agustí
Elsevier Health Sciences, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • السـلام عليكـــم محتـاجه110 مـشترك علشــان اكــمل الشروـــط واللـــــــه مصـــدر رزق ليا مــــحدش يتجاهل تعليقـــي الوتساب الخاص بي 00212620570789

  • I just started run a week ago. My best 1 mile is still in 12 minutes. I’m so weak and slow, but I’m gonna work for it. My current goal is to reach 1 mile in 7 or 8 minutes. Wish me luck guys.

  • I have a medicated mental health condition which is being challenged by COVID-19 restrictions, many of my coping strategies are outside my front door and beyond. I’m having to adjust by finding alternative intervention. I know that exercise is positive contributor to balanced mental health but I’m unfit, overweight and ashamed. I found Leslie Sansone Walk a Mile at Home by accident. What attracted me to the workout, Leslie (forgive me) is more your everyday woman who provides a one to one session in my own home (no participants in the background to distract me), provides constant reassurance and because she talks throughout the session the 15 minutes and 1 mile is over in no time. I’m only on day 4 but I’ve set a target of 14 days of workout to what changes they have made to my fitness and well-being.

  • Thank you for another great workout. I love all the moves that help to tone our body and I love being able to look at the outdoors. Hope you are doing well.

  • Hi Lucy….thanks for this awesome videos….I have questions I loss my weight by diet now my skin all sagging which workout is suitable for me?

  • Leslie along with weight watchers helped me lose 37 lbs. I can only do 1 mile since I have fibromyalgia but her workouts are the best.

  • Subscribe to our YouTube channel for updates on new walking workouts! Click here to subscribe: https://www.youtube.com/user/walkathomemedia?sub_confirmation=1

  • I been walking for three years and I love Leslie Sansone’s Walk at Home videos. They really help me get into shape, I was weighting 200 pounds now I weight 117 pounds, these videos really work!

  • Would doing 4×800 meter interval with a 1 minute rest be a good way to give you a 1 mile prediction as well? Or is this 8×400 more accurate of a prediction?

  • Do you have any tips for running a faster 1.5 mile for military pt tests? Running in the high 9’s trying to get below 9 minutes. I’m coming from more of a lifting athletic background

  • Hey Nick, recently I did a 10×400 workout, I hit them all at around 66 and the last few at 65/64. Should I do less than 10? Or is it the more the merrier.

  • i walk every single day with walk at home one mile walk or 2 mile walk i have a lot of weight to loose and i found doing these for weeks and weeks has really spurned me on to eat better as well

  • Hi Lucy, my first time working out with you. I really enjoyed it and had fun doing so. Looking forward to doing more workouts with you. I appreciate the virtual walk. Thank you����

  • I’m a D1 college runner trying to share our team with the YouTube running community!!! Check out the channel for some quality running content and a good time!!!

  • Hey Nick can you give me a proper routine workout for 1 mile run. I wanted to improve my running time. My I mile time is 6 minutes and 30 seconds. How can I reduce it 5 minutes and 50 seconds.

  • Thank you for your wonderful Walking Workouts. You have saved me from just sitting on the couch and worrying about out country’s future.

  • Hi Nick. Love your channel. What were those green nike track shoes you wore? Also I think I saw you were going to do a video comparing how spikes are better than vaporflys (for the track)?

  • I’m guessing that workout itself will help in getting that flat out mile time less than the predictor, but I love the concept and looking forward to trying it sometime. There’s some strategy with it which makes it a bit more intriguing and fun compared to other grueling workouts. Very well made video by the way, keep up the great work.

  • Great workout! I added 5 lb weight to it, OMG! It was hard, but it really made me work harder! One, more thing, if you could please add new cool down at end of your new videos that would motivate me and others to do it, otherwise, I don’t feel like going to another site to do a cool down! Thanks for all you do!

  • If you are going to try out different shoes apart from Nike’s then may I suggest, Kuru Atom shoes to see if something outside of the usual selection for you may hold up to your rigorous olympian run workouts?

  • just did this workout today and it felt great avg’d 72’s for the 400ms and so I’m in 4:45 shape for the mile let’s see if I could run faster than that at my meet next Saturday ��

  • I am pushpa. I live in pollachi. My weight 118kg. One day i saw this video in YouTube. My age 40. But having overweight i shouldnt work properly even home works. I started this exercise, first 3 days the walking exercise is very hard to me. But today onwards i feel very brisk and doing work properly. 4th day my weight 116.50. I am very happy. Thankyou so much. I do walking regularly. I will say after 30 days my results.

  • Just discovered your channel and completed my first workout! Really enjoyed this! I subscribed immediately �� cant wait to try the others!

  • Am doing this every morning as a morning walk routine

    Awesome sweating like anything
    Really giving me an awesome start for the day
    Thank you Lucy
    My morning walk partner and personal trainer ������

  • I love you Leslie you are such a blessing,I don’t know how much I thankful for your great walk at home workout I saw so many videos but you are the best, even my my knees not working I tries my best to follow.god bless you

  • I have fibromyalgia so I have good days,bad days,and whatever s in between, I walk with Leslie to keep my muscles moving I very happy there are different time lengths for some days i can barely do the 10 minutes while other days I Love the boosted walks but yet they all equal 1 mile:)

  • Uhm, wouldn’t it be a lot easier to just run a mile? I can see how these “predictors” make sense for 5K and above, but for everything less, why not just run it and see? Am I missing something?

  • Another fantastic indoor walk workout!!������������ Oh, God, I am sweating!! ���� Liking the tips on the video as well ���� Def do the workout that you really enjoy, feel like doing and have fun with, thanks, Lucy!! ���� Indoor walks playlist please…

  • Great workout & video! Just tried this workout today, and my mile prediction was 4:52, hopefully next week I can run that 4:52 ����‍♂️

  • Really enjoyed this. Loved the arm moves that are also included. I can also really feel it in my thighs after ‘walking up the hill!’ X

  • I Hate working out especially outside and I cant keep up with the pace as others can. but since I been doing the walking for 3 days now its been so easy an its easy to keep up and even if I cant fully do the arm movements quit yet but just doing the walking makes me feel good.

  • Another bestest workout, easy on my aching arthritic bones and stabbing muscle pain of fibromaylgia, and yet..You make us work hard, and t.y. for that, and for your hard work ethic, joy, creativity, and caring!! Thanks Lucy, love you so much for helping us through any and all hard times, and to remember: stay fit! xx

  • Since it was raining, I couldn’t go for an outdoor walk. I was feeling guilty about it and feeling lazy but I decided to try this and really enjoyed. I have done two of your 1 mile walking workouts. Thoroughly enjoyed.

  • HI, I have a few questions please!

    1. During your recovery periods, did you stand still, sit down or walk/jog really slowly?
    2. Did you have a cool down lap or two after the workout?
    3. Have you injured your left shoulder as it seemed to me a little tight compared to your right one?
    4. Are you on Strava?


  • Love love �� this.Was so awesome to be doing exercises while walking and NO ONE can see you and you get beautiful scenery to watch. Thanks and keep well ����������

  • Used to walk 2 miles a day, when I was 50. Did that for 20 years kept in shape. Then hip surgery threw me off, but now at 81 I’m doing this Walk at Home… Feeling better already. thank you Leslie…

  • Hello, dear Lucy!! When you say that we can follow your instructions and then the next days put them on mute and use music….nope!!! I LLLLOVE to hear your voice guiding me throw exercises Every Single Day, it is sooo motivational for me!!!! Thank you from Italy, kisses����������������������������������������

  • Newly subscribed to your channel and I’m LOVING all your videos, especially the virtual walking workouts! THANK YOU so much! I appreciate your positivity. You’re a fantastic motivator!! THANK YOU!! ❤️

  • dude i had a really bad race, i was hoping to run sub 16:30 5k, as my training aimed for that, but heat and sun really played a bad time on me along the race making me run a 17:50, any advice on how to overcome a bad race?

  • Thanks a lot lady for your walk videos, finally I found something very easy to do it at my home, I hate zumba! I can not do it more than 15 mins, so walk is never hard. You are so active and funny at the same time, very positive energy you give us.

  • Just completed this new routine, another great one. What a lovely walking area, beautiful. If this is near where you live, you are very fortunate. In Wales we are only allowed to travel 5miles but where we live we have found some walks we didn’t know existed during this lockdown, a bonus. Thank you Lucy for being an inspiration for so many. ������‍♀️��‍♀️��������������������������������������������������������������������������������������������

  • Lucy. Could you do a stretching type video. I’m your age and have noticed I’m not limber like I used to be. My legs and hips are always tight now. Thank you

  • I was checking in to find a quick workout and found this one. This is nice. I enjoyed the scenery and the exercises. Thank you!

  • From the Philippines..hello to everyone,by chance I saw this video and I think I can follow the easy steps,after 4months of doing this daily sometimes I have to double it 30minutes so 2miles then if possible walk out for 4miles..and once a month walk out of 16 miles..from XL to L now targeting the Medium size,I owe it a lot to this video and to Leslie Sansone! Many many thanks!

  • This was popping! The drone work was great and this is a cool way to see what type of mile shape you’re in. This is about the pace that I want to be able to run by June. Thanks for always showing middle distance some love.

  • Wow I thought I loved the walking ones, but I must say I enjoyed getting that heart rate up!!! You always make it fun and love all the positivity you bring!!! Thank you!!!

  • Reklaminiz batsin ya. Video oncesi yada sonrasi koysaniz olmaz mi? Spor videosu bolunur mu? Bi iyilik yapacaksiniz icine ediyosunuz

  • Thanks Lucy for another great video with lovely scenery. It is winter where I live so we are getting frosts. I’m not outside much in the morning but it’s lovely when the sun comes out. Doing a workout makes you truly feel better!

  • I just started doing these exercises
    And i have a gut feeling that this will actually work!❤
    I am so happy that i found these easy exercises thank you soo much lucy for this!!

  • Thank you for your encouragement the weight has been melting off 15 pounds so far and I count my blessings everyday I love Jesus and you Leslie!

  • Just finished this one; good but I find the walk with the team more energising. Thank you…..Before dong this one,i completed a walk with weights of Leslie`s for 17 minutes. Used 1 kg dumbbells.

  • Just done this workout, an been doing the arms, an legs work out for the past two days already lost 4 lb,,, I struggle with my back but these exercise are great, I’m 50 an very overweight:(

  • With how professional your videos look from the drone point of view, you should use a tripod to record you running on the track. It’s nice and smooth, not nearly as bouncy. Just a suggestion though, I’ve been finding it helpful while recording my college’s recent track workouts.

  • One thing i like about this guy is that he doesn’t give long lectures introducing about whatever he is about to do.. he just comes and starts doing without much formality����

  • I LOVE this videos, I am pretty young but this is an excellent addition to my hard gym training sessions, cos it’s so easy, it’s walking! I work as a freelancer so I almost never leave home, just for the gym, so this kind of thing is a gem for me <3

  • I loved this workout and the muffin top, for all the individual exercises, once I got the coordination right, for my age. I’m 57 years old ��

  • I don’t fully understand the purpose of this workout. It feels like racing a mile, but includes 2 miles at mile race pace. Why not just run a mile time trial to reduce the strain on the body early in the season?

  • We love your videos and we are using them a lot during my pregnancy, which is helping me in so many ways. However, this video here is not good at all. You are consistently offbeat and there is no sense of changes of pace. I think you should delete this and let us use your good videos. This one is bad for your portfolio…

  • That was a great workout. At the end I was really out of breath, then a warm glow came over me, especially in the knees and calf muscles. This was my first time with this video, but definitely wont be the last. I will continue this workout once a day. Thanks Lucy

  • I just did it and in this workout I burned 130 calories but the distance my Apple Watch showed was 1.12km. Whatever, burned more calories than in a mile walk ��

  • We are about to find out just how accurate this workout is! Today I’m running an all out mile vs. subscribers. That video drops next week!! If you want to see it, make sure you subscribe and turn on notifications.

  • My team did a workout similar to this two days ago (we had an 800 recovery in the middle). I averaged probably about 69 seconds per lap. So does that mean I can actually break 4:40 my very first race this season???

  • Having your video pops up on my YouTube home page was the best thing ever happened on YouTube. I am loving all your exercises and I have lost several inches overall already with one month working out with you. Thank you

  • Can you please help me mam…….my hips and thighs are fat or you can say big bulky….i want to lose them…..i tried your 7 day slim leg exercises but instead of getting slim my thighs are getting more thick…. i am depressed please help…i want to gat slim…plzzz������������

  • Hi Nick. Would it be possible for you to do a video on the training year for a 800, 1500m middle distance runner, covering the different phases and the type of training sessions over 7 to 14 days especially for the masters athletes. Keep up the good work ��

  • 79th day of lockdown in the city with no end in sight! Love these so much! Thanks for the work that goes into going out to capture these views before creating the workout to go with them!

  • What are the chances of me running a 5 min mile Nick. I’m 53 years old but recently ran 42.10 for 10k. Is it possible or do you think, no chance.

  • im still losing weight by doing this walk video even though i eat too much i eat rice a lot i never go on diet just walk with leslie

  • hey nick I am struggling with the mental side of running. On monday I did a similar wkout it was 12×400 with 1 min rest. The average of them was 72.8. I always race very bad but I was able to run 12 400s like that. What kinda of shape do you think i’m in if I can do 12 4s at around 72-74 with the average being 72.8? And be honest with me bc I tend to doubt my self.

  • I am so very truly grateful for all your exercise I am been doing it for years and I see a big change besides the physical change emotionally and energy-wise thank you so much again

  • Hey Nick, it looks like you overstride. Take a slowmotion from the side View. Maybe you can improve a little bit by landing the feet at the mid foot for decrease the breakforce and save time in the recovery by pull the toes to to sky. Maybe…… Cool workout give us more like that and tell us some secrets.