How do I change what gets tracked?
Tap either Basic, Advanced or Complete. The app adds or removes the metrics for that tier automatically, so you do not have to pick markers individually.
- Open Your Lab.
- Tap the tracking mode you want: Basic, Advanced or Complete.
- The marker list updates immediately, adding or removing fields for that tier.
- Fill in whatever you have. Blank markers are simply not scored.
Why it works this way
Basic covers four domains from body measurements and fitness tests, with no blood work. Advanced adds Metabolic Health. Complete adds Systemic Health on top. The tiers exist because they match what people can realistically obtain, which the testing order entry sets out.
What you can change
Moving up a tier unlocks a domain and the domain weights rebalance so the score still totals 100. That is why the number can move the moment you switch, before you have entered anything new.
How do I enter a result?
Type the value into the field for that marker and save. Each marker shows where it lands against the published thresholds as soon as you enter it.
Why it works this way
Feedback appears on entry rather than at the end because a number without a benchmark is not information. Every threshold shown traces to a named source, listed on the benchmark sources page.
What you can change
You can update any marker at any time. The retest interval entry covers how long to wait before a new reading tells you anything, which varies enormously between markers. Squat, bench and deadlift are the exception to manual entry: if a logged set in Workouts produces a new estimated high on one of those three, Your Lab updates it automatically. It only ever ratchets upward, so a tired later set will not pull down a higher number from earlier the same day. Variant lifts such as front squat and Romanian deadlift are not included.
How do I do the gait speed and balance tests?
Both need a stopwatch and no equipment. For gait speed, time yourself walking a short measured distance at a normal, comfortable pace, not a fast one. For single-leg balance, time how long you can hold a single-leg stance with your eyes open.
Why it works this way
Both are among the most replicated functional predictors in ageing research. The entries on gait speed and single-leg balance set out the studies and the numbers. Gait speed comes from a pooled analysis of 34,485 older adults, and failing a ten-second single-leg hold is linked to meaningfully higher all-cause mortality risk. They are cheap to measure and hard to fake, which is why they are worth the stopwatch.
What you can change
Walk it at your genuine everyday pace. Walking fast for the test inflates the number and tells you nothing useful. If you are well below the age range the underlying research was built on, the app says so on the result rather than presenting the test as equally predictive at every age.
How do I enter a one-rep max without testing one?
Use the Predict from a set toggle. It opens fields for reps and weight, and estimates your one-rep max from a submaximal set.
- Find the lift under strength markers.
- Toggle Predict from a set.
- Enter the weight you lifted and how many reps you managed.
- The estimate appears without you attempting a true maximum.
Why it works this way
A genuine one-rep max attempt carries injury risk that a submaximal set does not, and the estimate is accurate enough for programming. The one-rep max entry covers the formula and where it loses accuracy.
What you can change
If you already know your max, switch the toggle off and enter it directly under Known 1RM.
What if I do not know a value?
Leave it blank. The app scores what it has and shows a confidence rating reflecting how much that is, rather than filling gaps with assumptions.
Why it works this way
A guessed value produces a score that looks complete and is not. Showing lower confidence is the honest alternative, and it is why the Dashboard displays how many markers the score was built from.
What you can change
Blank markers cost you nothing except precision. Add them whenever you get the result.