There are a few ways to determine your Heart-Fit Score.
For our program, we recommend one of two methods: The Rockport Walk Test or using a wearable device like a smartwatch.
1. THE ROCKPORT WALK TEST
The Rockport Walk Test is one of the most scientifically validated tools for measuring your Heart-Fit Score.
The test consists of walking (make sure you are walking, not running) exactly one mile as fast as you can and then recording your heart rate immediately after you stop walking when you have finished the mile.
You will need to record your exact mile time when you stop walking.
Example:
Mile Time: 19 minutes and 22 seconds
Heart Rate: 137
A smartwatch is the best way to record your heart rate. You can also count your pulse on your wrist or the side of your neck. Count your pulse for 10 seconds and then multiply by 6.
Heart-Fit Score = 132.8 – (0.08 x your weight in pounds) – (0.4 x your age) + (6.3 if you are male or 0 if you are female) – (3.3 x your walking time) – (0.16 x your heart rate at the end of the test)
We know that seems like a lot of math! Feel free to go over your data with your health coach to help you calculate your Heart-Fit Score.
2. SMARTWATCH
The other way to record your Heart-Fit Score is through your smartwatch.
Many smart watches, like Apple, Samsung, Garmin, and Fitbit, can estimate your Heart-Fit Score—which they report as VO2 Max.
To find out if your watch has this capability, you can search online for your make, model, and where to find the VO2 Max. Your health coach can help you as well.
The current smartwatch calculations may not be quite as accurate as the Rockport Walk Test or having your Heart-Fit Score assessed in a gym with professional equipment.
However, smart devices are convenient and provide a good general assessment of your heart fitness.
