Self Walk Test by Polar and UKK Institute
Self Walk Test by Polar and UKK Institute is
based on 2 km/1,24 miles brisk walk on a hard, even surface. The
test especially measures cardiorespiratory fitness. The result of
the test WalkIndex™ is based on age, body mass index,
walking time and your heart rate at the end of the walk. It tells
how fit you are compared to others your age and gender. WalkIndex
corresponds to VO2max
(ml/kg/min). The test has been designed for
healthy persons between the ages of 20 and 65. It does not give
dependable results for people outside this age range or for those
who are highly fit. The Self Walk Test has been designed to be
performed after a supervised test in order to get a reliable
result. Anyone who participates in this test does so at his or
her own risk. Check your suitability to be tested by answering
the following questions:
1. Do you have a heart defect or suffer
from heart disease?
2. Are your joints sore, inflamed or swollen?
3. Do you experience tightness, burning sensations or pressure in
your chest when you walk?
4. Do you feel faint or dizzy when you walk?
5. Do you feel excessively tired?
6. Are you on medication?
If you answered 'no' to all of the above
questions, you can perform the Self Walk Test safely. If you
answered one or more questions with 'yes', consult your doctor
before carrying out the test.
Carrying out the
1. On the Time of day display, scroll up or
down until WALKTEST is displayed. Press OK. The receiver guides
you through the necessary settings unless you have done them
2. Press OK to start the 5 minute warm up. At
the end of the warm up you will hear an alarm sound. In case you
already warmed up, you can skip the warm up by pressing
3. When START is displayed after the warm up,
start the test by pressing OK. The heart rate appears on the
display in few seconds.
4. Walk exactly 2 km/1,24 miles on a hard,
even surface (road or track) as fast as you can and at an even
pace. If your heart rate decreases under the lower limit, WALK
FASTER appears and the receiver begins beeping. Increase the
5. Press OK at the end of the test.
6. Your WalkIndex, its interpretation and the
date are displayed. Fitness category compares your WalkIndex with
respect to others in the same age group (20 – 65 years).
The latest WalkIndex is automatically updated to the file after
7. Press OK to return to the Time of day
8. Stretch out after the test.
If you do not want to have the sound signal on
during the test, press and hold Signal/Light
disappears from the display. You can interrupt the test
anytime during the test by pressing OK.
WalkIndex and Fitness
Very poor - fair:
Increase exercise for health and fitness benefits.
Maintain current exercise habits to ensure better health.
Exercise increase is recommended for fitness
Good - exellent:
Maintain current exercise habits for good health and fitness.
WalkIndex and Fitness Categories (VO2max,
The speed classifications above represent the
following times to complete the 2km distance:
References: Shvartz E, Reibold RC:
- Slow stroll 25 mins
- Normal/Brisk 25mins - 18 mins 45
- Fast 18 mins 45 secs - 15 mins
Aerobic fitness norms for males and females aged 6 to 75 years:
Aviat. Space Environ. Med. 61:3-11, 1990.
Guide for The UKK Institute 2-km Walking Test. UKK Institute
Laukkanen R. Development and evaluation of a 2-km walking test
for assessing maximal aerobic power of adults in field
conditions. Doctoral thesis. Kuopio University Publications D.
Medical Sciences 23. Kuopio 1993.