Free · takes a few minutes

Get your personalized 7-day plan

Answer a few quick questions and we'll build a simple plan built for your body.

What is an estimate of your average step count per day for the past 7 days? *

Estimate 2,500 steps per mile, and assume regular daily activities are 2,000 steps per day. You can also get your daily step count from your smartphone or smartwatch.

What is an estimate of your HIGHEST DAILY STEP COUNT in the past 7 days? *

Estimate 2,500 steps per mile, and assume regular daily activities are 2,000 steps per day. You can also get your daily step count from your smartphone or smartwatch.

What is your resting heart rate? *

Sit down and relax for at least five minutes first. Place two fingertips on the inside of your wrist below the base of your thumb, count the beats for 30 seconds and multiply by 2. You can also read it from a smartwatch or a heart-rate app.

What is your age? *

What is your height in inches? *

Total inches, not feet. 5 feet 4 inches is 64, and 5 feet 10 inches is 70.

What is your weight in pounds? *

Gender? *

Do you have a smart watch that tracks your heart rate and steps? *

Your VO2 max, if you know it (optional)

In mL/kg/min. Leave it blank if you do not know it. Tap the i to see where to find it.

First name

Last name

Email *

Free. No credit card. We use your answers to build your plan.

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