Tools
Eleven free tools. Each one runs in your browser, stores nothing and shows the sources behind it.
Build your longevity week
A full training week of strength, Zone 2 and intervals, built for your level.
Open toolYour longevity compass
Sleep, movement and strength in one look, against the guidelines.
Open toolEstimate your VO2max
A quick estimate from two numbers you already know.
Open toolFind your Zone 2
The easy, steady heart-rate range that builds your engine.
Open toolHow much protein do you need?
A daily protein target that fits your life.
Open toolFind your heart rate zones
All five heart rate zones, from age or resting heart rate.
Open toolWhat is your fitness age?
The age your VO2max says you are, against the FRIEND medians.
Open toolWaist-to-height ratio calculator
Waist under half your height? A two-number check of central fat.
Open toolCreatine calculator
Daily creatine amounts from your body weight, as studies use them.
Open toolHow much sleep do you need?
Your sleep range by age, and the bedtime that fits your alarm.
Open toolSunrise Breath
A few slow minutes with a sun that rises and sets with each breath.
Open tool