This test is also the Weekly Qhallenge week 6 challenge. A walk completed by 6 September counts towards the week. View the challenge
2 km walk test
Walk 2 km as fast as you can, then record your time and your heart rate at the finish. The Finnish UKK Institute method: endurance without running and without a lab.
- A fitness index
- A comparison with your peers
- A baseline you can come back to
We'll go through a short health check before you start
How the test works
Where to find exactly 2 km
- A running track — the most accurate
A standard track is 400 m. 5 laps in the inner lane = 2 km.
- A GPS app on your phone
Strava or any running app. Pick a straight, flat stretch — turns and hills distort the result.
- A marked fitness trail
Many of them have the kilometres marked on posts.
Avoid strong wind, hills and slippery ground — all three make the result incomparable with your next one.
How to walk
- 1Warm up for 5–10 minutes of easy walking.
- 2Start the stopwatch at the start, stop it exactly at 2 km.
- 3Walk at an evenly brisk pace the whole way — don't start too fast and don't sprint the finish.
- 4Do not run. One foot must stay on the ground at all times — otherwise the test doesn't hold.
Heart rate — right at the finish
The most important step. Your heart rate starts dropping within seconds. Measure it during the first 10 seconds after you stop.
- Heart rate monitor or chest strap
Check the reading the moment you stop and remember it.
- Count it yourself — 10 seconds
Find your pulse at your wrist or neck and count the beats for exactly 10 seconds. We'll do the rest of the maths.
Set a 10-second timer on your phone before you start — there's no time to look for one at the finish.
We already have the rest
The index needs your age, sex, height and weight. Whatever is missing from your profile, we'll ask for it in the form.
Who this test is not for
2 km of brisk walking, as fast as you can manage. For most people this is perfectly safe. In some cases it is wiser to skip the test or talk to a doctor first.
- you have a heart or vascular condition, or have felt chest pain or unusual breathlessness during exertion
- your blood pressure is untreated or unstable
- you are currently ill, running a fever or still recovering from an infection
- you have an injury or pain that gets worse when you walk
- you are pregnant or have recently given birth
During the test: if you feel chest pain, strong dizziness or nausea — stop immediately. No number is worth it.
