Scoring Cheat Sheet

Score Formula — Three Layers

Full 100-point model (Functional + Structural + Internal)

Movement

Strength

Stability

Cardio

DEXA

Bloods

100

Total

DEXA and Blood are optional. When sections are skipped, the score is normalised by available pts. Fitness only = /40 × 100 | + DEXA = /65 × 100 | + Blood only = /75 × 100 | Both = /100. Age multiplier applied to final score.

Age Adjustment Multipliers

Age Group	Multiplier	Rationale
20 – 39 years	1.00×	Baseline standard
40 – 49 years	0.925×	Modest physiological decline
50 – 59 years	0.85×	Moderate decline, adjusted accordingly
60+ years	0.75×	Significant shift in baseline expectations

💡

Age multipliers are applied to the raw fitness score before blood markers are added. Final formula: Final Score = (fitnessRaw × ageMultiplier / 60 × 60) + bloodScore, then normalised to 100.

Section 1 — Movement (5 pts max)

📐

Movement is scored via 3 pattern tests (max 4 pts each = 12 total). Final movement score = sum/12 × 5.

Score	Hip Hinge	Squat Pattern	Overhead Press
4	Flat back, reach mid-shin, full hip ext.	Hip below knees, heels flat, upright	Arms straight, biceps by ears, no arch
3	Mostly flat, minor upper thoracic rounding	Parallel, minor heel rise OR lean	Mostly vertical, mild lean OR rib flare
2	Moderate rounding, compensated hinge	Above parallel, heels rise or knees cave	Cannot reach vertical, significant arch
1	Significant flexion, squat-hinge hybrid	Cannot reach quarter-depth or pain	Cannot lock elbows, pain or severe comp.

Section 2 — Strength (15 pts max)

⚠️

Weak-link cap: If any single test scores 1/4, the total strength score is capped at 9/15 (60% max). Scored on 12-point scale (3×4=12) × 15/12 — then weak-link cap applied.

Pts	Leg Press (1RM/BW) ♂ / ♀	Farmer Carry/hand ♂ / ♀	Machine Press (1RM/BW) ♂ / ♀
4	≥ 2.3× / ≥ 1.8×	≥ 0.75× / ≥ 0.55×	≥ 1.4× / ≥ 0.9×
3	1.7–2.29× / 1.3–1.79×	0.55–0.74× / 0.40–0.54×	1.0–1.39× / 0.65–0.89×
2	1.2–1.69× / 0.9–1.29×	0.35–0.54× / 0.25–0.39×	0.65–0.99× / 0.40–0.64×
1	< 1.2× / < 0.9×	< 0.35× / < 0.25×	< 0.65× / < 0.40×

Section 3 — Stability (10 pts max)

⚠️

Breakdown cap: If plank scores 1/4 (<60s ♂ / <45s ♀), total stability is capped at ~6.7/10. Scored on 12-point scale × 10/12.

Pts	Plank Hold — ♂	Plank Hold — ♀	Shoulder Taps (60s)	Single-Leg Balance (avg)
4	≥ 120 sec	≥ 90 sec	≥ 40 taps	≥ 25 sec
3	90–119 sec	60–89 sec	28–39 taps	15–24 sec
2	60–89 sec	45–59 sec	16–27 taps	8–14 sec
1	< 60 sec	< 45 sec	< 16 taps	< 8 sec

Section 4 — Cardio (10 pts max)

📐

Scored on an 8-point scale (Cooper 70% + Air Bike 30%) × 10/8. Cooper: distance in metres. Air Bike: calories in 30-second max sprint.

🏃 Cooper Test (12 min run) — 70% weight

Score 4♂ ≥ 2960m / ♀ ≥ 2650m

Score 3♂ 2650–2959m / ♀ 2350–2649m

Score 2♂ 2280–2649m / ♀ 2000–2349m

Score 1♂ < 2280m / ♀ < 2000m

🚴 Air Bike Sprint (30 sec, cals) — 30% weight

Score 4♂ ≥ 30 cal / ♀ ≥ 22 cal

Score 3♂ 22–29 cal / ♀ 16–21 cal

Score 2♂ 14–21 cal / ♀ 10–15 cal

Score 1♂ < 14 cal / ♀ < 10 cal

Section 5 — DEXA Body Composition (25 pts max, optional)

⚠️

Visceral fat override: If visceral fat = HIGH (score 1), total Life Athlete Score capped at ≤70. Skinny fat flag: if BF% acceptable but LMI low, hidden risk profile flagged.

🔥 Body Fat % (40% weight)

Score 4 · Perform♂ 8–12% / ♀ 18–24%

Score 3 · Build♂ 12–16% / ♀ 24–30%

Score 2 · Base♂ 16–22% / ♀ 30–36%

Score 1 · Rebuild♂ >22% / ♀ >36%

🫀 Visceral Fat (30% weight)

Score 4 · Elite< 1.0 kg / Very Low

Score 3 · Good1.0–1.99 kg / Low

Score 2 · Caution2.0–2.99 kg / Moderate

Score 1 · Cap ⚠️≥ 3.0 kg / High → total ≤70

💪 Lean Mass Index (20% weight)

Score 4♂ LMI ≥ 22 / ♀ ≥ 18

Score 3♂ 20–21.9 / ♀ 16–17.9

Score 2♂ 18–19.9 / ♀ 14–15.9

Score 1♂ < 18 / ♀ < 14

🦴 Bone Density T-Score (10% weight)

Score 4T > 0

Score 3T = 0 to -1.0

Score 2T = -1.0 to -2.0 (osteopenia)

Score 1T < -2.0 (osteoporosis)

📐

DEXA formula: (BF% × 0.4 + VF × 0.3 + LMI × 0.2 + BMD × 0.1) / 4 × 25. LMI = lean mass kg ÷ height² (m).

Section 6 — Blood Markers (35 pts max, optional)

🫀 Cardiovascular (15 pts)

LDL-C< 2.5 mmol/L optimal

HDL-C> 1.0 (♂) / 1.3 (♀)

Triglycerides< 1.1 mmol/L

ApoB< 0.9 g/L

BP Systolic< 120 mmHg

🔬 Metabolic (10 pts)

Fasting Glucose3.9–5.0 mmol/L

HbA1c< 5.3%

Fasting Insulin< 40 pmol/L

HOMA-IR< 1.0

🔥 Inflammation (10 pts)

hsCRP< 0.5 mg/L

IL-6< 1.8 pg/mL (optional)

🫁 Liver (5 pts)

ALT< 25 (♂) / < 19 (♀) U/L

GGT< 25 U/L

Score Tiers & Biological Age

Life Athlete

90–100

Elite longevity performance

Gold

75–89

Strong with minor gaps

Silver

60–74

Functional, targeted work needed

Bronze

< 60

High-leverage starting point

🧬

Biological Age Formula: biologicalAge = round(chronologicalAge × (1 − (score − 50) / 220))
A score of 50 = neutral. Above 50 = biologically younger. Below 50 = biologically older than calendar age.