Your Index

Your Provisional Index, from measurements you take yourself. One score, a Capacity Age, and the one input to change first.

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Your Index

Scores calculate live using the same Protocol v1.1 engine the Evolution team uses. Blank fields are omitted and their weight redistributed within the domain.

About you

Sex

Age

18+ only

Date taken

Cardiorespiratory · 40%

Cardiorespiratory fitness

Estimated from four things rather than measured on a treadmill: your height and weight, your resting heart rate, and how much you actually train. All four are needed, and a measured VO₂ max below replaces the estimate if you have one.

Height (cm)

With your weight, this gives the BMI the estimate needs

Weight (kg)

Resting heart rate (bpm)

Sitting quietly, before you start

How much do you train?

The published wording from the model this estimate comes from

VO₂ max, measured (ml/kg/min)

VO₂ acquisition

On a treadmill or a bike?

For a laboratory or clinic test. The reference values are for treadmill tests.

Heart rate recovery

Two readings: your peak at the end of the effort and the same figure one minute later. The score is how far your heart rate falls in that minute. It also uses the resting rate you gave above.

Peak heart rate (bpm)

One minute later, still walking (bpm)

Keep walking at about half your normal pace. Do not stop and do not sit down — the twelve-beat threshold belongs to a walking recovery, and stopping makes the reading a different test.

Four flights (s)

Strength & tissue · 35%

Grip, dominant (kg)

Which dynamometer?

Recorded with the reading. Grip scores on any of these: the reference values hold across them.

FFMI (kg/m²)

How was it measured?

Lower-body power — CMJ (cm)

One-minute sit-to-stand (reps)

Press-ups (reps)

Press-up position

Two different tests, each with its own percentiles — a press-up on the floor carries about twice the load

Side plank, left (s)

Both sides, rested between — scored on the difference

Side plank, right (s)

Dead hang (s)

Movement capacity · 25%

Sit-rise (0–10)

Balance — eyes open (s)

Stop the clock at 30 seconds

Balance — eyes closed (s)

Scored against the English percentiles, ages 50 to 69

Deep squat hold (s)

Waist (cm)

Waist divided by height — a flag, not a score

Resting heart rate and HRV · narrow your range

Optional. These narrow the range around your Index and never change the Index itself. A longer average narrows it more: a 90-day average counts in full, one morning’s reading for a tenth of that. Like a measurement, a reading counts for less as it gets older. The resting heart rate your fitness estimate uses is the one under Cardiorespiratory, above.

Heart rate variability comes as one of two measures, and one cannot be turned into the other. The Health app on an iPhone shows SDNN. Whoop and Oura show rMSSD. Put the figure in the box for the measure it is.

Resting heart rate (bpm)

RHR data period

HRV — rMSSD (ms)

rMSSD data period

HRV — SDNN (ms)

SDNN data period

Your account

Assessed at Grosvenor Square?

Your assessor gave you an eight-character code on your report. Enter it here and your certified result — and the programme, if one was included — is added to your account. A code works once.

Your data

A complete copy of everything held against your account — your profile, your consents, every measurement you have entered, the history of your Index, your training log, your purchase record and your memberships of organisations — as a JSON file.

Delete my account

This permanently deletes your account: your login, your profile, your consents, every measurement you have entered, the history of your Index, your training log, your purchase record and your memberships of organisations. It cannot be undone — export your data first if you want to keep it.

We send one email to say it has been done, and nothing after that. If you claimed an assessment, the practice keeps its own record of the session, no longer linked to you. If anything cannot be finished, this page says what is left: email and we will finish it by hand.