Life Athlete Score™ — Cheat Sheet

🏆

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)

Skip-aware scoring. Skipping DEXA or Blood is fine — your score normalises to /100 based on the sections you complete. To unlock the full score across all 6 pillars, add the optional sections later.

🧘

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) × age multiplier. Age multiplier: <40 = 1.0; 40–49 = 0.925; 50–59 = 0.85; 60+ = 0.75.

Leg Press 8–10RM (ratio of bodyweight)

Tier	Male	Female
🟢 Perform (4)	≥ 2.3×	≥ 1.8×
🔵 Build (3)	1.7 – 2.3×	1.3 – 1.8×
🟡 Base (2)	1.2 – 1.7×	0.9 – 1.3×
🔴 Rebuild (1)	< 1.2×	< 0.9×

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) — tool applies age multiplier automatically.

Cooper Test — 12-Minute Run (metres)

Tier	Male	Female
🟢 Perform (4)	≥ 2,960 m	≥ 2,650 m
🔵 Build (3)	2,650 – 2,960	2,350 – 2,650
🟡 Base (2)	2,280 – 2,650	2,000 – 2,350
🔴 Rebuild (1)	< 2,280 m	< 2,000 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

📊

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% (or <8%)	> 36% (or <18%)

Visceral Fat (kg or category)

Tier	Visceral Fat (kg)	Category
🟢 Perform (4)	< 1.0 kg	Very Low
🔵 Build (3)	1.0 – 2.0 kg	Low
🟡 Base (2)	2.0 – 3.0 kg	Moderate
🔴 Rebuild (1)	> 3.0 kg	High

⚠️ 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)

Tier	Male LMI	Female LMI
🟢 Perform (4)	≥ 22	≥ 18
🔵 Build (3)	20 – 22	16 – 18
🟡 Base (2)	18 – 20	14 – 16
🔴 Rebuild (1)	< 18	< 14

Bone Mineral Density — T-Score

Tier	T-Score	Clinical interpretation
🟢 Perform (4)	> 0	Above-average density
🔵 Build (3)	−1.0 to 0	Normal
🟡 Base (2)	−2.0 to −1.0	Osteopenia
🔴 Rebuild (1)	< −2.0	Osteoporosis

🩸

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.

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 abnormalities show.

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 hs-CRP ≥ 3.0 mg/L, your total Life Athlete Score is capped at 70. Health-first signals are addressed before chasing performance.

💡

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.

🏃

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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