Complete all 7 sections to receive your personalised Longevity Score β the most complete longevity assessment model available. Results are age, sex, and bodyweight adjusted.
Use the same email you'll use when you subscribe later β this is how we link your Score to your coaching.
Include country code (e.g. +61 for Australia, +1 for US/Canada, +44 for UK). This is where your coach will reach you.
Required β used to calibrate your strength scores and protein targets.
Required β used to compute BMI and body composition ratios.
Section 2 β Movement / 5 pts
Movement Screen
No load required. This section tests motor control and range β the foundation of injury-free longevity training.
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Hip Hinge Pattern
5 controlled reps. Dowel or bodyweight RDL. Assess: spine neutrality, hip loading, posterior chain range.
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Squat Depth Pattern
5 bodyweight squats. Assess: depth (below parallel), heel contact, knee tracking, control at the bottom.
Low-skill, high-signal. Scores are calculated relative to your bodyweight β the only honest measure of strength.
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Leg Press (8β10 Rep Max)
Find 8β10RM in β€3 sets. Controlled 2-0-2 tempo. Full depth, no bouncing at the bottom.
Build to your 8-10RM over 3 attempts, resting 3 min between sets. The last set should be a true effort β 1-2 reps shy of failure.
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Farmer's Carry
Total combined load. Walk minimum 20 metres. Record the load you completed the full distance with.
Grip strength correlates directly with longevity. Bodyweight carry over 40m = elite.
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Machine Press or Row (8β10 Rep Max)
Choose: Chest Press or Supported Row. 8β10RM. Full range, controlled. No momentum.
Haven't tested this yet? Skip this section β
No problem β we'll score you on what you have and show you how to test this next time.
Undo β I have results
Section 4 β Stability / 10 pts
Stability Tests
Anti-movement control. This is where most people fail β and where injury lives. The foundation of longevity.
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Plank Hold
Standard forearm plank. Perfect form only β stop the clock the moment form breaks.
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Shoulder Tap Plank
Plank position. Alternate shoulder taps. Score the level of hip shift and rotation during movement.
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Single Leg Balance
Eyes open, arms crossed on chest. Record the weaker side. Predicts fall risk and neurological control.
Haven't tested this yet? Skip this section β
No problem β we'll score you on what you have and show you how to test this next time.
Undo β I have results
Section 5 β Cardio / 10 pts
Cardio Tests
VOβ max is the single strongest predictor of mortality. Do the two fitness tests below, or β if you have a VOβ max from a wearable β enter that instead. Either works.
Use the tests if you can, or enter the VOβ max / cardio-fitness estimate from your Apple Watch, Whoop, Oura, Garmin or Fitbit.
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Cooper Test (12-Minute Run)
Run as far as possible in exactly 12 minutes on a flat surface. Record total distance.
One of the strongest aerobic markers you can run in a gym or park. Weighted 70% of cardio score.
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Air Bike Power Sprint (30 Seconds)
Maximum effort sprint for exactly 30 seconds. Record total calories on the display at the finish.
Anaerobic power output β measures sprint capacity. Males target β₯30 cal / Females target β₯22 cal. Weighted 30% of cardio score.
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VOβ Max (from your wearable)
Enter the VOβ max / cardio-fitness estimate from your device β Apple Watch, Whoop, Oura, Garmin, Fitbit, etc.
VOβ max is the single strongest predictor of longevity. We score it against age- and sex-adjusted standards β the same standard as the run test.
Haven't tested this yet? Skip this section β
No problem β we'll score you on what you have and show you how to test this next time.
Undo β I have results
Section 6 β Body Composition / 25 pts (optional)
DEXA Scan Results
Optional but elite. DEXA reveals the structural layer of longevity β body fat, visceral fat, muscle mass, and bone density. The missing piece most assessments ignore.
Include DEXA Results
Unlocks body composition scoring (+25 pts)
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Body Fat Percentage
Primary driver β 40% of DEXA score. We use strict performance-optimised targets, not population averages.
Critical β 30% of DEXA score. Visceral fat is the most dangerous fat depot. High visceral fat triggers a total score cap.
β οΈ If visceral fat = HIGH, your total score is capped at 70 regardless of other results.
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Lean Mass (Muscle)
Scored via Lean Mass Index (LMI = lean kg Γ· heightΒ²). Muscle is your metabolic engine and ageing insurance β 20% of DEXA score.
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Bone Mineral Density
T-Score from DEXA report β 10% of DEXA score. We are building a skeleton that lasts 90+ years.
T-score: >0 = above average density Β· -1 to 0 = normal Β· -1 to -2 = low (osteopenia) Β· below -2 = osteoporosis
Section 7 β Blood Markers / 35 pts (optional)
Blood Markers
Optional but powerful. Blood markers reveal what performance and DEXA alone cannot show β internal health, metabolic flexibility, and the early signals of disease that show up years before symptoms.
Include Blood Markers
Internal health score β unlocks full system (+35 pts)
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Cardiovascular (ApoB Protocol)
The primary cardiovascular risk markers. ApoB is the strongest predictor β more important than LDL alone.
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Metabolic Health
Insulin resistance is the hidden driver. If this is broken, everything downstream suffers.
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Inflammation
Chronic low-grade inflammation is the silent driver of accelerated aging. Target <0.5 mg/L.
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Liver & Systemic Health
Liver enzymes reveal metabolic stress, toxin load, and systemic function.
Profile β Nutrition Preferences
Now Let's Personalise Your Plan
Your assessment is complete. These questions help us build a plan that fits your life β not a generic template.
How would you describe your current diet structure?
Preferred eating style?
Biggest nutrition challenge?
Preferred meals per day?
Do you track your food intake?
Profile β Training Preferences
Training Profile
Understanding how you prefer to train allows us to build a program you'll actually follow.
Preferred training style?
Training environment?
Training frequency (days/week)?
Biggest training limitation?
What do you enjoy most about training?
Profile β Environment & Support
Your Environment
Your environment determines adherence more than willpower. This helps us design around your reality.
How supportive is your daily environment for health goals?
How would you describe the people around you?
How structured is your weekly schedule?
Current accountability system?
When you fall off track, what happens?
Profile β Vitality & Life Force
Your Vitality Profile
Vitality is the signal your body sends about recovery, hormonal balance, and overall system health. Rate each area honestly β this shapes your plan.
Daily drive and motivation
How consistently do you wake up with energy and purpose?
Libido and physical vitality
Consistent sex drive is a marker of hormonal and metabolic health.
Confidence and physical presence
How you feel in your body day to day β posture, energy, physical self-image.
Energy for intimate life
Physical and mental energy outside of work β for relationships, leisure, life.
Relationship and connection quality
Your ability to show up fully for the people who matter most.
Profile β Goals
Your Mission
Final step. Tell us what you're building toward β this shapes everything.
Primary goal?
Weekly time commitment for training + nutrition?
What's your biggest blocker right now?
Be honest β this shapes your plan more than anything.
Your Results β Life Athlete Scoreβ’
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/ 100
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Estimated Biological Age
Based on your performance profile relative to population norms for your age and sex.
