BEFORE completing this test be sure to review our lesson on Signs & Symptoms.
The 6MWT is just like it seems, a test to see how far you can walk in 6 minutes. The results of this test will allow us to personalize your exercise prescription, compare your fitness to others of the same gender and age as well as validate your progress when we re-test.
First, you should weigh in. We will need your current weight. Please weigh in with little to no clothes. You will need to input that value into the blank provided below.
Next, choose your gender, male or female.
Next, you will need to determine your true resting heart rate (RHR). There are a few ways to do this. One way is to find a FREE pulse app in either Google Play or the App Store. These apps use the phone and the light on your phone to measure your pulse. Another way of getting is to palpate your wrist or neck. Using two fingers you can lightly feel for you pulse. You can count the number of beats in 10 seconds and then multiple by 6 to get beats per minute. If you would like to read how to do this check out this LINK from the Mayo Clinic. IMPORTANT: We really need to see your true resting heart rate. This means you may have to sit quietly for 5 minutes before taking your pulse. It is important to get a true low resting heart rate for our calculator. When you get this number, please fill in the blank provided below.
Before you begin, you will also need to download the MapMyWalk app from Google Play or the App Store. MayMyWalk uses the GPS on your phone to measure the distance you walk in that 6 minutes. Once your download the app you can create a free account and when ready click start to begin the test and stop at the 6 minute mark. The 6 minute walk should be complete either outdoors (Park, parking lot, neighborhood, etc) or if indoors in someplace like a mall. Your GPS should still work in a location like this. THe walk SHOULD NOT be completed on a Treadmill. This walk must be self-propelled.
IMPORTANT: Walk, but NO running, as quickly as you can for the entire 6 minutes. You may rest or stop if needed but DO NOT STOP THE TIMER. Rest times or time spent not walking counts towards the 6 minutes. Before performing this test be sure to watch the Signs and Symptoms video in the Plan2Peak app. It is important that is you expereince any of the signs or symptoms mentioned in the video you STOP and immediately call your physican, seek medical attention and/or call 9 1 1. These signs must be taken seriously. Time is of the essence and the sooner you get looked at the better your outcome. Once you complete the 6 minute walk please fill in the distance walked in the blank provided below.
Your personal health data is kept private and secure. Please be honest on these answers as the calculation will be used to make appropriate, safe recommendation for your exercise prescription including intensity and time.
- Weigh in
- Sit quietly for 5 minutes to get true resting heart rate
- Find someplace FLAT where you can walk, uninterupted for 6-minutes. A school track or walking around a neighborhood block are good options. You must walk as quickly as you are capable (but do not run) for the entirety of this 6-minute test. You may slow down if necessary, but if you stop, you should continue to walk again as soon as possible. Record the distance using an activity tracker, preferrably with GPS. A track can be useful if you don't have an activity tracker but we need the distance you traveled to be as exact as possible, to the foot, if posisble.
- Complete the form below.
- Submit your form.
- Your Exercise Coach will process the results and report back to you.