PerformanceSpan Assessment
How capable are you right now?
Twenty short questions across the four PerformanceSpan pillars — strength, cardiovascular fitness, nutrition and recovery. You will see a score for each pillar, your strongest area, the one to prioritise, and what to do about it. It usually takes around 4–6 minutes, and your results appear immediately with no details required.
Strength
Resistance training, muscle and confident everyday lifting.
Cardiovascular fitness
Aerobic base, sustained effort and recovery between efforts.
Nutrition
Protein, minimally processed food, fibre and hydration.
Recovery
Sleep, rest days, stress and adapting to fatigue.
What you’ll discover
- An overall PerformanceSpan score out of 100.
- A separate score for each of the four pillars.
- Your strongest pillar — what is already working.
- Your priority pillar — the one currently limiting you.
- A score band and a short personalised recommendation for every pillar.
Why this matters after 50
After 50 the useful question stops being how you look and becomes what you can still do. Strength and cardiovascular fitness protect capability. Nutrition and recovery decide whether training produces energy and resilience or simply fatigue. Keeping those four in reasonable shape is what keeps work, travel, sport, family and independence comfortable for longer.
How to answer
Answer for your typical behaviour over the last four to six weeks — not your best ever week, and not what you intend to start on Monday. An honest snapshot of the present gives you a far more useful result and a baseline worth comparing against later.
What happens at the end
Your results appear immediately on this page. No email address, phone number or contact details are required. Any next steps afterwards are entirely optional.
What it is not
This is a self-assessment of current behaviour and practical capability. It is not a medical examination, a disease-risk predictor, a VO2max or frailty test, a body-composition scan, or a validated clinical instrument.
This is an educational coaching self-assessment based entirely on your own answers. It is not a medical assessment, diagnosis or disease-risk prediction, it is not VO2max, frailty or fitness testing, and it is not a validated clinical instrument. If you have a medical condition, symptoms or any doubt about whether a change is appropriate for you, please speak with your doctor.