The UKK Walking Test (named after Urho Kaleva Kekkonen, Finnish President 1956-1981) is a rapid walking on level ground over 2 km.
Purpose of the UKK walking test
The test calculates the performance of the cardiovascular system. The following parameters are included:
- body size
- Body weight
- Required time for the 2 km distance
- Heart rate
From these parameters, a so-called walking index (WI) is calculated using a formula.
Who the UKK Walking test is for
- In principle, anyone aged 16 or over can perform this test.
- However, due to the relatively moderate load it is especially suitable for beginners to get an initial assessment.
- In addition, the test is very easy to perform and repeatable.
- Beginners should seek medical attention before performing the UKK Walking test.
Preparing for the UKK Walking Test
- One day before the test you should alcoholic beverages and avoid physical exertion.
- Do not eat heavy meals before the test and restrict smoking as much as possible.
- Weare comfortable training clothes / training shoes suitable for the weather.
- Before the actual test, make sure to warm up with a little gymnastics and a few minutes of loose walking.
UKK walking test sequence
- Walk a 2 km long flat stretch quickly.
- Walk with swinging arms.
- Make sure you don’t start running. When walking, one foot always touches the ground.
- maintain a steady pace; a final sprint may cause a worse result due to an increased heart rate.
- Measure your heart rate and walking time at the end of the range and record them.
If you have a heart rate monitor, you can see the walking time and your heart rate also on it. Most heart rate monitors also show a heart rate average, this value is even better suited.
evaluation of the UKK walking test
The walking index (WI) is calculated according to the following formulas:
Men: WI = 420 + 0.2 * J - 11.6 * min - 0.56 * HF - 2.6 * (BMI = kg / [size in m ^ 2]) Women: WI = 304 + 0.4 * J - 8.5 * min - 0.32 * HF - 1.1 * (BMI = kg / [size in m ^ 2]) J = age in years. min = Walking time in minutes. HF = heart rate. Calculated BMI = body mass index. kg = body weight. Height = height in meter.
Calculation example for a 1.78 meter tall, 65 year old man with a body weight of 91 kg. This man completed the walking distance in 15 minutes and 30 seconds. His average heart rate was 152 beats per minute.
WI = 420 + 0.2 * 65 - 11.6 * 15,5 - 0.56 * 152 - 2.6 * (91 / [1,78 ^ 2]) First the parenthesis is calculated here: WI = 420 + 0.2 * 65 - 11.6 * 15.5 - 0.56 * 152 - 2.6 * (91 / 3.1684) WI = 420 + 0.2 * 65 - 11.6 * 15.5 - 0.56 * 152 - 2.6 * 28.72 Now the product must be calculated ("dot before line calculation"): WI = 420 + 13 - 179.8 - 85,12 - 74,67 The following value results from the rest: WI = 93.41
Evaluation of the UKK Walking Test Results
The evaluation of the Fitness is calculated using the walking index:
|Walking Index||< 70||70-89||90-109||110-130||> 130|
|Assessment||very weak||weak||medium||good||very good|
This post is also available in: German