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. 






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