We recently added the 2-km UKK walking test to FitQ. This test helps you measure your physical fitness easily using items you have at home and gives you an age-adjusted, comparable result that’s not much worse than an expensive lab test. But before we talk about how to take the test, it’s worth explaining the story behind it.
Where the test comes from
In the late 1980s, the UKK Institute in Tampere, Finland, was seeking an answer to one question: how to measure an average person’s endurance without a lab and without running? Running and cycling tests conducted in a lab are, first of all, expensive and, second, quite strenuous for the average person. Walking became the logical choice, as it is the most natural and inherent form of movement for humans. Pekka Oja, Raija Laukkanen, Matti Pasanen, and Ilkka Vuori tested various distances and ultimately settled on 2 kilometers. This distance was long enough to be reliable and short enough to make the test as simple as possible. Their first validation study, involving 159 healthy individuals aged 20–65, was published in 1991. Incidentally, the test is still used today in occupational health care in Finland and serves as an alternative to the endurance test (the 2-mile run, or “Cooper test”) required for reservists over the age of 45.
How accurate is it?
Yes, it does not replace laboratory testing, but it is surprisingly close to laboratory results. In the original study, the formula accounted for 73–75% of the variation in oxygen consumption measured in the laboratory. In 2023, a Spanish research team repeated the test with 410 adults: the correlation with lab results was r = 0.78, and the repeatability coefficient ranged from 0.95 to 0.99. They attempted to refine Oja’s formula, but ultimately concluded that it was already sufficiently accurate 30 years ago. A 2021 systematic review rates the test as having “strong evidence.”
The test also has its limitations. If you’re in very good shape, you won’t be able to exert yourself enough while walking, and the test will underestimate your fitness level. And if you walk too slowly, you’ll get a result that doesn’t reflect reality. A lower heart rate at the end of the walk does not compensate for the lost time. Therefore, it’s important to try to walk right at the limit of your abilities, but without breaking into a run.
How the test works
Warm up for 5–10 minutes. Walk 2 km at a steady, brisk pace without a final sprint. You must not run—one foot must always be on the ground. Immediately after finishing, measure your heart rate: use your heart rate monitor or count your beats yourself for 10 seconds; we’ll calculate the rest. Your time, heart rate, age, gender, and body mass index (BMI) combine to form a fitness index, where 100 represents the average compared to people of your age and gender. It’s important to note that this average isn’t based on comparisons with other users of our platform, but rather on age-specific average results validated by scientists. A score above 100 means you’re in better shape than average; a score below 100 means you still have room for improvement.
Most importantly: retake the test
A single number tells you where you are today, but it doesn’t tell you where you’re headed. That’s why you should make testing a routine and retake the test in a month or two. If possible, retake the test on the same course and under similar weather conditions. Sure, the seasons change, and sometimes you’ll need to wear more clothes and other times less, but try to avoid weather conditions that are so extreme they could significantly affect your results. This includes strong winds, sleet, or a slippery trail. When you repeat the test, you’ll see how your fitness level is changing. FitQ saves your previous test results.
Who Should Not Take the Test
Do not take the test if you have a heart or cardiovascular condition, uncontrolled high blood pressure, are sick or recovering from an infection, have an injury that worsens when walking, or are pregnant or have recently given birth. During the test: if you experience chest pain, severe dizziness, or nausea—stop immediately.
The instructions and warnings are available to read even without logging in: fitq.me/et/tests/ukk2. An account is required to save your results.
Sources: Oja et al., Int J Sports Med 1991; Marín-Jiménez et al., J Sci Med Sport 2023; Castro-Piñero et al., J Clin Med 2021.
