BASELINE CHECKPOINT

What a Fitness Score Alone Can’t Tell You

You looked up your VO₂ max to know two things: Is my fitness level solid, and does my training support it?

A fitness score can show you where you rank, but it can’t tell you how you’re trending with your current training. Are you holding fitness or slipping? What needs your attention if you want to improve?

Baseline Checkpoint closes that gap.

How It Works

Baseline Checkpoint takes you through three steps to give you one prioritized next move for your training.

Step 1 — Training Consistency

You complete the Cardio Quiz to see how your current training holds up in practice. You receive a named training tier, a profile, and guidance matched to your goal.

Step 2 — Capacity Position

You complete the VO₂ Analysis to see where your fitness stands relative to health and performance thresholds. You receive your VO₂ max score, a medal tier anchored to health-protective thresholds, and your age-based percentile score.

Step 3 — Composite Report

The Baseline Checkpoint Composite Report evaluates your results together and shows you how to focus your training. You receive a clear goal, your position on the aging curve, and the training emphasis most likely to move you forward.

Your results give you targeted guidance based on applied data: one direction, not a list of possibilities.

What Your Results Show

The quiz reflects your training consistency. The VO₂ analysis reflects your capacity. The Composite Report shows how to move forward with your training.

It shows how well your training supports your current fitness level, and it reveals whether your current sessions have been sustainable. If something needs to shift, it shows your primary need: maintenance, rebuilding, or progression.

Evidence

The research interpretation is built for people who train, not just population averages.

Capacity tiers reflect findings from Mandsager et al. (2018). Training volume thresholds based on Garcia et al. (2023). Percentile rankings are from Kaminsky et al. (2022).

Developed by a Clinician

Created by a physical therapist with 29 years of rehabilitation and performance experience. The design grew out of direct work with real training patterns over time; seeing where fitness holds up, where training habits support it, and where the disconnects most often show up.

Baseline Checkpoint — $9

Quiz → VO₂ Analysis → Composite Report.

Get Your Baseline

Immediate access. No subscription.

FAQ

1. I already have a VO₂ max from my watch. Why use this?

Baseline Checkpoint shows you what to prioritize in your training, and it works with any VO₂ max value you have, including a watch estimate. Keep in mind that wearable estimates can vary depending on conditions; If you want a more reliable reference point to map your fitness assessment, the Cooper or Rockport tests are built into the system.

2. Do I need to run a maximal test?

You can use the Cooper or Rockport field tests inside the system, or enter any VO₂ max value you already have.

3. What do I receive?

Immediate access to the full diagnostic sequence and Composite Report. No additional purchase required.