Life Athlete Score™ — Cheat Sheet

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Life Athlete Tiers — What Your Score Means

🔴 Tier 1

< 60

BRONZE

Your system is signalling that it needs a rebuild. Significant opportunity across one or more pillars. Priority: reduce injury risk, build a stable base, fix the obvious flags.

🟡 Tier 2

60 – 74

SILVER

Functional base with strong leverage points. Some pillars solid, others lagging. Priority: fill the gaps with focused training and create consistency.

🔵 Tier 3

75 – 89

GOLD

High-functioning system with clear refinement opportunities. Above-average health architecture. Priority: optimise biomarkers and close the gap to Life Athlete status.

🟢 Tier 4

90 +

LIFE ATHLETE

Elite performance across every dimension. Top percentile of human longevity architecture. Priority: maintain, refine, and extend your healthspan decade by decade.

Per-test tiers vs identity tier. Each individual test is graded Rebuild (1pt) / Base (2pt) / Build (3pt) / Perform (4pt). Your final identity tier (Bronze → Life Athlete) is calculated from your total score normalised to /100.

Biological Age Note: Your biological age is derived from your final score and chronological age. A score of 90 at age 45 typically reflects a biological age 8–12 years younger than chronological.

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How the 100 Points Break Down (across 6 pillars)

Section	Max Points	What's Tested
1. Profile	—	Name, email, age, sex, height, bodyweight (no points; used for adjustments)
🧘 2. Movement	5 pts	Hip Hinge, Squat Depth, Overhead Control (each scored 1–4)
💪 3. Strength	15 pts	Leg Press 8–10RM, Farmer's Carry, Machine Press or Row 8–10RM
⚖ 4. Stability	10 pts	Plank Hold, Shoulder Tap Plank, Single-Leg Balance
🏃 5. Cardio	10 pts	Cooper 12-min Run (70%), Air Bike 30-sec Sprint (30%)
📊 6. DEXA (optional)	25 pts	Body Fat % (40%), Visceral Fat (30%), Lean Mass / LMI (20%), Bone Density T-Score (10%)
🩸 7. Blood (optional)	35 pts	ApoB / TG / HDL (15), HbA1c / Glucose / Insulin (10), hs-CRP (10), ALT / GGT (5)

Coverage cap. The four physical tests are mandatory. DEXA and Blood stay optional — but a score can only claim as much as the evidence behind it: four of six sections caps at 74 (Silver), five of six caps at 89 (Gold), all six unlocks Life Athlete. Adding the optional sections later lifts the ceiling.

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Movement — 5 Points

Three patterns, each scored 1 (Rebuild) / 2 (Base) / 3 (Build) / 4 (Perform). Sum out of 12, scaled to /5.

Pattern	🟢 Perform (4)	🔵 Build (3)	🟡 Base (2)	🔴 Rebuild (1)
Hinge	Clean, 3 contact points held	Minor compensation	Limited range or rounding	Significant dysfunction
Squat	Below parallel, heels flat	Parallel, minor heel rise	Above parallel	Pain or collapse
Overhead	Full range, ribs down	Near full, slight rib flare	Limited shoulder flexion	Cannot reach vertical

💪

Strength — 15 Points

All ratios = load ÷ bodyweight. The table below is the baseline (age <40); targets soften with age — 40–49 ×0.925, 50–59 ×0.85, 60+ ×0.75. The tool applies this automatically. Leg press: enter PLATES ONLY — the 45° sled carriage weighs 53 kg empty and the tool adds it.

Leg Press 8–10RM (ratio of bodyweight)

Tier	Male	Female
🟢 Perform (4)	≥ 2.95×	≥ 2.60×
🔵 Build (3)	2.35 – 2.95×	2.10 – 2.60×
🟡 Base (2)	1.85 – 2.35×	1.70 – 2.10×
🔴 Rebuild (1)	< 1.85×	< 1.70×

Farmer's Carry — total load over min 20m

Tier	Male	Female
🟢 Perform (4)	≥ 0.75×	≥ 0.55×
🔵 Build (3)	0.55 – 0.75×	0.40 – 0.55×
🟡 Base (2)	0.35 – 0.55×	0.25 – 0.40×
🔴 Rebuild (1)	< 0.35× or < 20m	< 0.25× or < 20m

Machine Press OR Row 8–10RM

Tier	Male	Female
🟢 Perform (4)	≥ 1.4×	≥ 0.9×
🔵 Build (3)	1.0 – 1.4×	0.65 – 0.9×
🟡 Base (2)	0.65 – 1.0×	0.40 – 0.65×
🔴 Rebuild (1)	< 0.65×	< 0.40×

Cap rule: any single Rebuild (1) caps your strength block at 9 of 15 internal points. We close the gap before chasing more load.

⚖

Stability — 10 Points

Plank Hold (perfect form only)

Tier	Male (sec)	Female (sec)
🟢 Perform (4)	≥ 120	≥ 90
🔵 Build (3)	90 – 120	60 – 90
🟡 Base (2)	60 – 90	45 – 60
🔴 Rebuild (1)	< 60	< 45

Shoulder Tap Plank (anti-rotation, 20 taps)

Tier	Score	What you see
🟢 Perform (4)	Locked	Hips do not shift — rock-solid
🔵 Build (3)	Minor	Small smooth weight transfer
🟡 Base (2)	Shifting	Visible hip rotation each rep
🔴 Rebuild (1)	Unstable	Cannot stabilise; major collapse

Single-Leg Balance (eyes open, weaker side)

Tier	Time held (sec)
🟢 Perform (4)	≥ 25
🔵 Build (3)	15 – 25
🟡 Base (2)	8 – 15
🔴 Rebuild (1)	< 8

Cap rule: if plank scores Rebuild, the stability block is capped at 8 of 12 internal points. Trunk stability is non-negotiable.

🏃

Cardio — 10 Points

Cooper test weighted 70%, Air Bike 30%. Targets are baseline (age <40) — the tool applies a cardio-specific age curve automatically, steeper than the strength one because VO₂max falls faster than strength. Men: ×0.88 (40s), ×0.79 (50s), ×0.68 (60s), ×0.59 (70+). Women: ×0.80, ×0.71, ×0.62, ×0.53.

Cooper Test — 12-Minute Run (metres)

Tier	Male	Female
🟢 Perform (4)	≥ 2,960 m	≥ 2,518 m
🔵 Build (3)	2,650 – 2,960	2,205 – 2,518
🟡 Base (2)	2,280 – 2,650	1,892 – 2,205
🔴 Rebuild (1)	< 2,280 m	< 1,892 m

Air Bike — 30-Second Sprint (calories)

Tier	Male	Female
🟢 Perform (4)	≥ 30 cal	≥ 22 cal
🔵 Build (3)	22 – 30	16 – 22
🟡 Base (2)	14 – 22	10 – 16
🔴 Rebuild (1)	< 14 cal	< 10 cal

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DEXA / Body Composition — 25 Points (optional)

Four sub-scores: Body Fat (40%), Visceral Fat (30%), Lean Mass / LMI (20%), Bone Density (10%).

Body Fat % (performance-optimised, not population averages)

Tier	Male	Female
🟢 Perform (4)	8 – 12%	18 – 24%
🔵 Build (3)	12 – 16%	24 – 30%
🟡 Base (2)	16 – 22%	30 – 36%
🔴 Rebuild (1)	> 22%	> 36%

Below the optimal band is not Rebuild: under 8% (men) / under 18% (women) scores Build (3); under 5% (men) / under 14% (women) scores Base (2) — essential-fat territory, not a failure.

Visceral Fat (kg or category)

Tier	Men <40	Men 40+	Women <40	Women 40+	Category
🟢 Perform (4)	< 0.50 kg	< 0.60 kg	< 0.35 kg	< 0.40 kg	Very Low
🔵 Build (3)	0.50 – 0.75	0.60 – 0.90	0.35 – 0.53	0.40 – 0.60	Low
🟡 Base (2)	0.75 – 1.00	0.90 – 1.20	0.53 – 0.70	0.60 – 0.80	Moderate
🔴 Rebuild (1)	≥ 1.00 kg	≥ 1.20 kg	≥ 0.70 kg	≥ 0.80 kg	High

Rebuild starts at the published cardiometabolic-risk cutoff for that sex and age (Int J Obes 2021). These are GE Lunar mass values in kg — a Hologic scanner reports visceral area in cm² and the two are not interchangeable, so note the scanner make with the value.

⚠️ Override: If visceral fat scores High, your total Life Athlete Score is capped at 70 regardless of every other result. This is the highest-leverage flag in the system.

Lean Mass — LMI (lean kg ÷ height m²)

Client age	Men — Perform / Build / Base	Women — Perform / Build / Base
Under 40	≥ 23.8 / 19.5 / 18.3	≥ 18.0 / 15.3 / 14.5
40 – 49	≥ 22.2 / 19.3 / 18.2	≥ 18.8 / 15.4 / 14.6
50 – 59	≥ 22.1 / 19.2 / 17.9	≥ 19.0 / 15.3 / 14.4
60 – 69	≥ 21.6 / 18.8 / 17.8	≥ 18.7 / 15.5 / 14.4
70 – 79	≥ 21.3 / 18.9 / 17.8	≥ 18.2 / 15.3 / 14.4
80+	≥ 19.9 / 17.7 / 17.1	≥ 17.7 / 14.9 / 14.2

Below the Base figure is Rebuild (1). LMI = total lean mass (kg) ÷ height (m)². Perform / Build / Base sit at the 90th / 50th / 30th percentile for someone ten years younger — the Plan Longevity standard (reference: Imboden 2017, PLOS ONE, GE Lunar DXA, n=3,327).

Bone Mineral Density — T-Score

Tier	Age 50+ — T-score	Under 50 — Z-score	Interpretation
🟢 Perform (4)	> 0	≥ 0	Above average for the reference group
🔵 Build (3)	−1.0 to 0	−1.0 to 0	Normal
🟡 Base (2)	−2.5 to −1.0	−2.0 to −1.0	50+: osteopenia · under 50: below expected for age
🔴 Rebuild (1)	< −2.5	< −2.0	50+: osteoporosis · under 50: well below expected for age

The WHO labels osteopenia and osteoporosis only apply to men 50+ and postmenopausal women. Under 50 we score the Z-score and never use those words (ISCD Official Positions).

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Blood Markers — 35 Points (optional)

Performance-optimised AU-standard ranges (mmol/L, g/L, mg/L, µIU/mL, U/L). Recommended panel: i-Screen Plan Longevity Panel Core, or via your GP.

ApoB — 15 pts cluster

Perform: < 0.65 g/L · Build: 0.65–0.80 · Base: 0.80–1.00 · Rebuild: ≥ 1.00

Single strongest cardiovascular risk marker — more predictive than LDL alone. We target < 0.7 g/L aggressively for any client over 35.

Triglycerides — 15 pts cluster

Perform: < 0.8 mmol/L · Build: 0.8–1.1 · Base: 1.1–1.7 · Rebuild: ≥ 1.7

Reflects dietary carbohydrate metabolism and liver function. Key metabolic signal alongside HDL.

HDL — 15 pts cluster

Perform: > 1.6 mmol/L · Build: 1.3–1.6 · Base: 1.0–1.3 · Rebuild: ≤ 1.0

Higher = better. Strong inverse predictor of cardiovascular risk when paired with low TG.

HbA1c — 10 pts cluster

Perform: < 5.3% · Build: 5.3–5.6 · Base: 5.6–5.9 · Rebuild: ≥ 5.9

3-month glucose average. Reflects glycation damage. Red-flag override at ≥ 5.9%.

Fasting Glucose — 10 pts cluster

Perform: < 5.0 mmol/L · Build: 5.0–5.3 · Base: 5.3–5.6 · Rebuild: ≥ 5.6

Above 5.0 correlates with rising insulin resistance even within "normal" lab ranges. Red-flag override at ≥ 5.6 mmol/L.

Fasting Insulin — 10 pts cluster

Perform: < 5 µIU/mL · Build: 5–10 · Base: 10–15 · Rebuild: ≥ 15

Earliest indicator of metabolic dysfunction — rises years before glucose or HbA1c move. Red-flag override at ≥ 15 µIU/mL.

hs-CRP — 10 pts

Perform: < 0.5 mg/L · Build: 0.5–1.0 · Base: 1.0–3.0 · Rebuild: ≥ 3.0

Systemic inflammation. Red-flag override at ≥ 3.0. > 10 = active infection — investigate.

ALT & GGT — 5 pts cluster

ALT Perform: < 20 U/L · GGT Perform: < 15 U/L. Rebuild at ≥ 40 (both).

Liver function. Persistent elevation = alcohol load, NAFLD, medications, or overtraining.

⚠️ Red-flag override. If ApoB ≥ 1.0 g/L OR HbA1c ≥ 5.9% OR Fasting Insulin ≥ 15 µIU/mL OR Fasting Glucose ≥ 5.6 mmol/L OR hs-CRP ≥ 3.0 mg/L, your total Life Athlete Score is capped at 70. Health-first signals are addressed before chasing performance.

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The Three Pillars Framework

Life Athlete Coach coaches across all three pillars simultaneously. Every plan is built around minimum effective dose — one priority at a time, progressive overload as you adapt.

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Movement

Zone 2 cardio (fat burning)
HIIT + strength training
Stability + joint health
Rucking + daily movement
Proprioception training

🥗

Nourishment

Protein-first approach
Hunger awareness
Water quality
Sunlight + fresh air
Supplements + peptides

🧠

Perception

Stoicism + responsibility
Identity-based habits
Quantum lens on change
Joe Dispenza philosophy
Possibility-type approach

The MED Principle: Minimum Effective Dose. We identify the single most important thing to tackle first — not motivation-based, not overwhelming. One thing. Mastered. Then the next.

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