Sweatlas

Free planner · 3 minutes

Design your 80

Picture yourself at 80. What do you still want to do on an ordinary Tuesday? Pick up to five things. We turn them into the two capacities worth training now.

At 80, I want to…

Pick up to 5. 0 of 5 picked

What your 80 leans on

  • Strength
  • Engine
  • Balance
  • Mobility
  • Grip

Same slope, higher start

Capacity drops a little faster each decade, whatever you do. What training changes is where you start, and so how late you reach the line your 80 needs.

What your 80 needs4050658095
Starting higher, from training nowStarting where you areMore years above the lineIllustration of the shape of the decline in Fleg 2005, not a prediction for you.

Your two training priorities

Pick at least one thing to see your priorities.

Free with the Sunrise Letter

Your Horizon poster

Your 80, on one page: for the fridge, the desk or the gym bag.

  • Your five goals for 80, in your words
  • Your two training priorities with their weekly anchors
  • A first step for this week, and the tests that track it
  • Then the Sunrise Letter: calm, useful longevity news, only when there's something worth saying

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Sources

  1. Fleg JL, Morrell CH, Bos AG, et al. Accelerated longitudinal decline of aerobic capacity in healthy older adults. Circulation. 2005;112(5):674–682. doi:10.1161/CIRCULATIONAHA.105.545459
  2. Goodpaster BH, Park SW, Harris TB, et al. The loss of skeletal muscle strength, mass, and quality in older adults: the Health, Aging and Body Composition Study. J Gerontol A Biol Sci Med Sci. 2006;61(10):1059–1064. doi:10.1093/gerona/61.10.1059
  3. Araujo CG, de Souza e Silva CG, Laukkanen JA, et al. Successful 10-second one-legged stance performance predicts survival in middle-aged and older individuals. Br J Sports Med. 2022;56(17):975–980. doi:10.1136/bjsports-2021-105360
  4. Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462. doi:10.1136/bjsports-2020-102955

Last reviewed: 2026-11-05

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Design your 80

Pick what you want to still do at 80, from the floor to the overhead bin. Get the two capacities worth training now and a printable horizon poster.

For educational purposes only. Not medical advice. Talk to your doctor before changing your training, diet or supplements, especially if you're pregnant, have a condition or take medication.