Phill's Healthspan Dashboard.

2026-04-21
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5′8″
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Goal: 90th percentile across the board, then maintain

Current State Drag sliders to update

Cardiorespiratory fitness (VO₂max)

The single largest modifiable predictor of all-cause mortality.

ml/kg/min
Current Target 48 (p90)  ·  Gap +5.5
30 · p10
38 · p50
43 · p75
48 · p90
54 · elite
Current Target

Read of the number

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  • Every 1 MET (3.5 ml/kg/min) improvement → 10–25% lower all-cause mortality
  • Achievable in ~6 months with 4×4 intervals + Zone 2 base

Strength — 6-rep-max progression

Tracking since 2026-03-09. Your targets map to ~90th percentile for a 65 kg male.

Rep progression in play: you started each lift at a 6RM single set; most are now at 3 sets of 8/7/x at the same weight. That's a standard double-progression pattern and means your estimated 6RM is meaningfully higher than the raw weight shown (see the est. 6RM under each lift). You've essentially earned a weight jump on every lift. Adding a second session per week would unlock that weight progression phase faster — the progress bars below use estimated 6RM so rep gains count.
Lift Current Progress slider (Start → Target) × BW % to target Latest session

BW-adjusted read: —

What's tracked, what isn't

VO₂max · 42.5 (p75) Strength · tracking Protein · 100–130 g (at target) Creatine · 5 g/day Micronutrients · smoothie (50+ produce) Alcohol / smoking · low Lift frequency · 1×/week Zone 2 · not logged Omega-3 · not supplementing Blood panel · not done Body comp · no DEXA Sleep · no data ApoB / Lp(a) · unknown Vitamin D · unknown

Next actions — prioritized for p90

01

Go from 1 lifting session/week to 2–3 — this is the biggest lever you have

Bench, front squat, OHP, and deadlift have been stuck at starting weight for 6+ weeks. That's the fingerprint of under-frequency, not a programming issue. At 1×/week you'll build rep capacity forever without moving the weight.

Minimum viable change: add one second full-body session. Optimal for p90: 3 sessions/week, block periodization (4 wks hypertrophy → 4 wks strength → peak → deload).

02

Get a full baseline blood panel + DEXA scan this month

You're blind on Tier 1 items 4 (body comp) and 11 (lipids). Both have huge effect sizes on healthspan.

Order: lipid panel w/ apoB + Lp(a), hs-CRP, fasting insulin, HbA1c, IGF-1, testosterone (total + free), vitamin D, ferritin, homocysteine, CBC, CMP. Plus DEXA scan.

03

Add 3 Zone 2 sessions per week to close the VO₂max gap

4×4 intervals raise the ceiling; Zone 2 builds the base. Without both, interval gains stall.

Protocol: 45–60 min, 3×/week, HR 115–140 bpm. Bike, ruck, incline walk, easy jog. Full-sentence pace. Plus 1–2 × 4×4 interval sessions.

04

Add omega-3 — the one missing cheap supplement

Creatine ✓, protein ✓, produce-dense smoothie ✓. The only missing evidence-based Tier 2 supplement is EPA+DHA.

Target: 2–4 g combined EPA+DHA daily with food. Third-party tested (IFOS 5-star) brand only.

05

Track sleep for 30 days — confirm, don't assume

An Oura ring or Apple Watch gives duration, efficiency, and consistency passively.

Floor: 7.5 h in bed, ±30 min nightly, 18–20°C room, no caffeine after 2 pm.

06

Fix the front squat rack or pivot to low-bar back squat

Wrist pain + elbow drop = upper back weakness under load. Bar on the cervical spine in back squat = high-bar with insufficient trap shelf.

3-week trial: pause front squats at 70–80% + front rack holds + face pulls. Or switch to low-bar back squat (bar on rear delts, shoulder blades retracted hard). If neither works, safety bar squat + Bulgarian split squats.

The Full Protocol — reference

Tier 1

Huge, proven, boring.

Effect sizes measured in years of life. Lock these first.

01Fitness

VO₂max

Tracking · p75 achieved

Closing the gap to p90 with Zone 2 base + 4×4 intervals.

Target — p90

Aim
48+ ml/kg/min
Do
4×4 intervals 1–2×/week + Zone 2 3×/week
Measure
Apple/Garmin or 12-min Cooper test
02Strength

Muscle mass & strength

Frequency 1×/wk — increase to 2–3×

Rep volume climbing; absolute load stalled. Under-frequency is the bottleneck.

Target — p90 at your BW

Aim
See strength card above — live BW ratios
Do
2–3×/week block periodization
Measure
6-rep max log (this dashboard)
03Sleep

7.5–8 hours, consistent

Not tracked

30 days of Oura/Apple Watch data surfaces any real gaps.

Target — p90

Aim
7.5–8 h in bed, ±30 min, 85%+ efficiency
Do
Room 18–20°C; no caffeine after 2 pm
Measure
Oura / Apple Watch
04Body comp

Body composition & visceral fat

No DEXA · book this month

BMI 21.7 is lean — confirm body fat %, lean mass, bone density with DEXA.

Target — p90

Aim
BF 12–15% · Visceral < 300 g
Do
DEXA annually, ~€60–100 in Spain
Measure
Annual DEXA; waist tape weekly
05Substances

No smoking, minimal alcohol

Low baseline

Already handled.

Target

Aim
Zero cigarettes; < 4 drinks/week
Do
Default zero-proof socially
Measure
Weekly count
Tier 2

Real, measurable, solid evidence.

Next unit of effort once Tier 1 is locked.

06Protein

1.6–2.0 g/kg daily

At target · 100–130 g/day

In range. Push toward 130 g when lifting frequency increases.

Target

Aim
104–130 g/day
Do
3–4 meals × 30–35 g
Measure
MacroFactor 14 days
07Zone 2

Aerobic base

Add 3×/week

Engine under the VO₂max ceiling.

Target

Aim
HR 115–140 bpm
Do
3–4×/week, 45–60 min
Measure
HR watch; full-sentence pace
08Creatine

Creatine monohydrate

5 g/day — dialed

Handled.

Target

Aim
5 g/day indefinitely
Do
Any time, any drink
Measure
Adherence
09Omega-3

EPA + DHA

Start this week

Only missing Tier 2 supplement.

Target

Aim
2–4 g EPA+DHA · Index 8%+
Do
Third-party tested (IFOS 5-star)
Measure
Omega-3 index blood test
10Vitamin D

Correct if deficient

Test in next panel

Spain sun helps — confirm, don't assume.

Target

Aim
25(OH)D 40–50 ng/mL
Do
If < 30: 2,000–4,000 IU + K2
Measure
Retest at 3 months
11Lipids

ApoB-guided lipid management

Test this month

CVD remains #1 killer. ApoB is the metric that matters.

Target — p90

Aim
ApoB < 70 · hs-CRP < 0.5
Do
Full panel now; annual retest
Measure
Annual

This week's shortlist. Add a second lifting session. Book the blood panel + DEXA. Schedule three Zone 2 walks/rides. Order omega-3.

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