Step 2. Preparation: Boxing Basics

This test measures how fast you can walk one mile and how well your heart recovers after exercise. The faster you walk and the lower your heart rate at the end, the better your fitness level.

The goal of this test is to measure something called VO₂ max, which reflects how efficiently your body uses oxygen during exercise. In our case, this information will help assess your fitness level and track your progress toward eventually running a 12-minute Cooper Test. The 12 Minute Cooper Run is a top-tier fitness test for endurance, but if you’re not ready for running yet, the Rockport Walk Test is the ideal starting point.

This test helps you:

• Measure your current fitness level in a low-impact way.
• Track your progress over time as you get stronger.
• Build endurance step by step before moving on to running.
• Avoid injury by progressing at the right pace.

How to Do the One-Mile Rockport Walking Test

1. Find a Place to Walk: Use a flat, measured one-mile route—a track, treadmill, or marked path.
2. Warm Up: Walk at an easy pace for 5-10 minutes before starting.
3. Walk as Fast as You Can: Walk one mile (1.6km) as quickly as possible while keeping a steady pace. Do not run or jog.
4. Check Your Heart Rate: As soon as you finish, measure your heart rate (use a smartwatch, heart rate monitor, or count beats for 15 seconds and multiply by 4).

Record Your Time and Heart Rate: Write down how long it took to complete the mile and your heart rate at the finish.

Compare Your Results: The faster your time and the lower your heart rate, the better your fitness.

Repeat this test every 4 weeks to track improvements.

When Should You Move to the 12-Minute Cooper Run?

Your ultimate goal is to progress from the Rockport Walk Test to a 12-minute Cooper Run.

Here’s when to level up from walking to running:

• You can walk a mile in under 13 minutes
• Your heart rate is below 120 beats per minute after finishing the test.
• The test feels too easy, and you want more of a challenge.
• You’ve been training consistently and are ready to add running.

Once you reach this point, you can start slowly introducing running intervals and gradually work your way up to running the full Cooper Test.

Rockport Walking Test Fitness Score Chart

Use this chart to compare your results and see where your fitness level stands.

Men’s Fitness Ratings

Women’s Fitness Ratings

How to Use This Chart:

• Find your age group.
• Check your mile time.
• See where your fitness level ranks.
• If you’re in the “Below Average” category, focus on improving your time before moving to the Cooper Run.
• If you’re in the “Good” or “Excellent” category, consider progressing to jogging and eventually the Cooper 12-Minute Test.

If you stay consistent, progression is guaranteed.

The 12-Minute Cooper Run is one of the most well-known fitness tests for measuring endurance and cardiovascular capacity. It’s a simple but highly effective way to see how well your body uses oxygen and how far you can push your stamina.

The goal of this test is to run as far as possible in 12 minutes.
Your results can be found on the fitness chart below to determine your endurance level.

How to Do the 12-Minute Cooper Run

There are two ways to complete the Cooper Run: off-road (treadmill) and on-road (anywhere outdoors).

Cooper Run Fitness Score Chart

Compare your results to this chart to see how your fitness ranks.

(source: CSEP in ACSM)

Wall-Sit Test

Wall Sit Test (Isometric Leg Strength & Endurance)

What it measures:

• Quadriceps endurance and lower-body muscular strength.

How to perform:

1. Stand with your back flat against a wall.
2. Slide down until your knees are at a 90° angle, thighs parallel to the ground.
3. Keep feet flat, shoulder-width apart, and arms off your thighs.
4. Hold the position as long as possible without breaking form.

End test if:

• Knees or hips rise or fall out of alignment, or you shift weight.

Norms 60 second sit up test (ACSM)

Forearm Plank test