Ten tests, the same way every quarter
A baseline takes about 40 minutes and can be spread over several days. Each protocol is fixed so that a re-test measures the same thing, and each test says plainly what it is scored against.
- Clinical norm
- Scored against a published reference table for your age and sex.
- Estimated
- No clinical table exists. The percentile is estimated from training bands and labelled as such.
- Guideline
- Not a percentile. Shown as a share of a published activity guideline.
Stability
- Single-leg stand · eyes closedStanding balance with no help from the eyes. It is the test behind putting on trousers or socks standing up.Clinical norm
- 5 × sit-to-standLeg strength and power, timed over five full rises from a chair with your arms crossed.Clinical norm
- Floor sit-and-riseGetting down to the floor and back up, scored by how much support you need.Unverified
Strength
- Grip strengthMaximum squeeze on a hand dynamometer. The best-studied strength marker in ageing research.Clinical norm
- Dead hangHow long you can hang from a bar with straight arms. Grip endurance and shoulder tolerance relative to body weight.Estimated
- Push-upsStrict push-ups to the first broken rep. Upper-body pressing endurance.Estimated
- Farmer carryDistance walked holding a fixed load in each hand. Grip, trunk and legs working together.Estimated
Aerobic
- VO₂maxMaximal aerobic capacity, from your watch, a 12-minute run, a one-mile walk or a lab test.Clinical norm
- Zone 2 minutes · per weekWeekly minutes of steady, conversational effort, counted as a share of the 150-minute guideline.Guideline
- Stair test · 4 flightsFour flights, about 60 steps, timed from the bottom step to both feet on the top landing.Estimated