Tier 1 — Monthly
Checking session…
Tier 1 — Monthly Vitals
Quick Check-In
First thing in the morning, before coffee. Target: 20 minutes.
Body Metrics
Same conditions each month
lbs
bpm
L/min
mmHg
%
%  (normal 50–65)
Subjective Scores
Tap to select 1–10
Pain / Concern Flags
Tap all that apply this month
Notes
Tier 2 — Quarterly Performance Battery
Combine Day
Half-day protocol. Do blocks in order. Eat 90+ min before starting.
Warmup Checklist
~10 minutes
10 min easy bike at low watts (50W or less)
10 min
Leg swings — 10 each direction, each leg
2 min
Arm circles + thoracic rotations
2 min
Hip circles — 10 each direction
1 min
Block 1
Measurements & Baselines
No fatigue. Just data. ~20 minutes.
Body Composition
lbs
in
in
in
bpm
L/min
%
%
%  (normal 50–65)
Knee Range of Motion
90°
0° = straight, 150° = full bend
130°
0° = straight, 150° = full bend
Block 2
Flexibility & Mobility
Fresh muscles. No pre-stretch. ~20 minutes.
Flexibility Tests
in past toes (+) / short (−)
in gap (+) / overlap (−)
in gap (+) / overlap (−)
Block 3
Upper Body Strength
Reps to form failure. 3 min rest between. ~30 minutes.
Pulling
reps
Pushing
reps
reps
lbs
reps
Block 4
Lower Body Strength
Knee-modified. Safe depth only. ~20 minutes.
Squat & Hinge
lbs
reps
lbs
reps
reps
reps
reps / sec
Block 5
Åstrand-Ryhming Bike Test
VO₂ max estimate. Rest 10+ minutes after strength before starting.
Test Protocol
1. Warm up 5 min at very low watts.
2. Set watts to reach ~130–140 bpm within 2 min. First session: try 100–150W and adjust.
3. Ride steady for 6 minutes at that wattage.
4. Record heart rate at minutes 5 and 6. Enter below.
5. Cool down 5 min easy. Record 1-min post heart rate.
W
bpm
bpm
lbs
bpm (recovery)
Block 6
Recovery Check
15 minutes after cardio cool-down.
bpm
Tier 3 — Annual Deep Dive
Full Assessment + Skin Map
Complete the full Quarterly Battery first, then proceed here. ~5–6 hours total.
Photography Protocol
General Appearance
Same location, same lighting each year. Board shorts or similar. Use a phone stand or ask for help.
Appearance Photos — Tap to Mark Captured
📸
Front
📸
Back
📸
Left Side
📸
Right Side
📸
Face / Neck
📸
Full Body — Flex
Skin Map
Mole & Mark Registry
Good lighting. Place a dime beside any mark for scale. Flag anything new, changed, or irregular.
Body Zone Checklist — Tap to Mark Photographed
Work systematically. Use a mirror or ask for help on back and scalp.
Face (full coverage, natural light, no flash)
Zone 1
Scalp (part hair in sections to expose skin)
Zone 2
Neck and ears (front and back)
Zone 3
Chest and abdomen
Zone 4
Back (full — use mirror or helper)
Zone 5
Both arms — front, back, armpits
Zone 6
Hands — between fingers and under nails
Zone 7
Both legs — front, back, behind knees
Zone 8
Feet — soles, between toes
Zone 9
Groin / intimate areas (self-check)
Zone 10
Individual Mark Log
No marks logged yet. Click + Add Mark to begin.
ABCDE Warning Signs
A — ASYMMETRY
One half unlike the other
B — BORDER
Irregular, ragged, or blurred edges
C — COLOR
Multiple shades or uneven distribution
D — DIAMETER
Larger than 6mm (pencil eraser)
E — EVOLVING
Changed since last year → see a dermatologist
Annual Summary Notes
Tier 4 — Longitudinal Tracking
Your Record
All saved sessions. Key metrics tracked over time.
Saved Sessions
No sessions saved yet. Complete a monthly, quarterly, or annual assessment to begin your record.