ONE MILE WALK TEST

Test Administration:  The purpose of this test is to estimate cardiovascular fitness level.  A   mile 

running track is ideal.  Trainees are instructed to walk one mile 

as fast as possible 

and note 

their time.  After completing the test, the trainee should continue walking slowly for 5 minutes to 

cool down. 

Cardiovascular Fitness Rating For One Mile Walk 

Men 

Men 

Women 

Women 

Rating 

Under 40 

Over 40 

Under 40 

Over 40 

Excellent 

13:00 or less 

14:00 or less 

13:30 or less 

14:30 or less 

Good 

13:01   15:30 

14:01   16:30 

13:31   16:00 

14:31   17:00 

Average 

15:31   18:00 

16:31   19:00 

16:01   18:30 

17:01   19:30 

Below Average 

18:01   19:30 

19:01   21:30 

18:31   20:00 

19:31   22:00 

Low 

19:31 or more 

21:31 or more 

20:01 or more 

22:01 or more 

First Test:  Date:____________________ 

Your Cardiovascular Rating (circle one): 

EXCELLENT 

GOOD 

AVERAGE 

BELOW AVERAGE 

LOW 

Second Test:  Date:____________________ 

Your Cardiovascular Rating (circle one): 

EXCELLENT 

GOOD 

AVERAGE 

BELOW AVERAGE 

LOW 

Reference: Walking Handbook, Susan Johnson, Ed.D., The Cooper Institute for Aerobics 

Research, 1997.