Step 1 of 5

Let’s set up your test.

Your age and sex pick the norms your scores are compared with.

Step 2 of 5

Which norms should we use?

The published norms are split into women and men.

Step 3 of 5

In 10 years, what do you want your body to do?

We use this to shape your plan.

Step 4 of 5

How active are you these days?

Step 5 of 5

Quick safety check.

Answer honestly. You can skip any test that isn’t right for you today.

A fitness test, not a medical diagnosis. If you have a heart condition or a recent operation, ask your doctor first.

Test 1 of 2

30-second chair stand

1. Push a sturdy chair back against a wall.
2. Prop your phone on books or a mug at hip height, 2 to 3 m away, so it sees you from the side.
3. Stand next to the chair so the camera sees you head to toe. The countdown starts on its own.
4. When it says sit, sit with arms crossed on your chest. On “Go”, stand up fully and sit down fully as many times as you can in 30 seconds.

No camera? Count it yourselfSkip this test

The camera runs on your phone. No video is uploaded or saved.

Test 2 of 2

One-leg balance

1. Turn the phone so it faces you straight on, 2 to 3 m away, with your feet in view.
2. Stand next to a wall or counter, arms crossed, both feet down.
3. On “Go”, lift one foot a few inches and hold. The clock stops when that foot touches down, or at 45 seconds.
4. Keep the lifted foot off your standing leg.

No camera? Time it yourselfSkip this test

Count it yourself

Chair stand, 30 seconds

Tap start, sit with arms crossed, and count every full stand out loud. We’ll beep at the end.

Back to the camera

Test 1 done

Nice work. Catch your breath before the next test.

Redo this testCount looks wrong? Fix it

Bonus test, optional

Sit-rise test

Sit down on the floor and get back up, using as little support as you can. No camera, you score it yourself.

1. Clear some floor space, a rug is fine. Socks or bare feet.
2. Cross your feet and lower yourself to sit on the floor.
3. Stand back up the same way, without leaning on anything if you can.

You told us your knees or hips hurt today, so we suggest skipping this one.

Skip it if you can’t usually get down to the floor and up, or if you have knee, hip or back pain.