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Fitness

Level 4: Excellence

This level represents fitness capabilities that exceed 95% of the general population.

Benchmarks

• Cardiovascular: Run 2.4km in under 9:30 (men) or 11:00 (women); VO2 max in “excellent” category for age group (45-50+ ml/kg/min for men, 40-45+ ml/kg/min for women)
• Strength: Deadlift 2x bodyweight (men) or 1.75x bodyweight (women); perform 30+ push-ups and 12+ pull-ups (men) or 8+ pull-ups (women)
• Performance: Execute complex movement patterns under fatigue; demonstrate excellent work capacity across diverse time domains; quick recovery between intense efforts
• Body Composition: Maintain 10-13% body fat (men) or 16-19% body fat (women) with significant muscle development

Benefits

At this level, your fitness opens doors to any recreational activity or sport at competitive levels. Your body has optimal hormonal function, exceptional recovery capabilities, and significant resistance to injury and disease. This fitness level correlates with biological ageing 10-15 years younger than chronological age, optimised brain function, and maximum longevity potential.

Actions

• Get professional assessment from certified strength coach or exercise physiologist
• Consider metabolic testing for precise training zones through services like InsideTracker
• Develop periodised training plan spanning multiple mesocycles using principles from Renaissance Periodization
• Establish benchmark testing protocol with regular assessment
• Learn advanced movement techniques from qualified coach
• Set up systems to track recovery metrics using apps like HRV4Training

Habits

• Follow periodised training with distinct phases (hypertrophy, strength, power, etc.)
• Train 5-6 days per week with strategic intensity distribution
• Incorporate sport-specific or goal-specific specialty work
• Implement sophisticated recovery protocols including HRV monitoring
• Practice regular mobility and prehabilitation work using techniques from Functional Range Conditioning
• Maintain optimal sleep (7-9 hours) and nutrition with precise macronutrient targets

Costs

• Time: 8-10 hours weekly
• Money: $1000-3000 annually
  • Advanced gym membership: $600-1200/year
  • Specialised equipment: $300-800
  • Possible coaching: $500-1500/year
  • Recovery tools: $200-500
• Tools:
  • Comprehensive fitness tracker (Garmin, Whoop, Polar)
  • Specialised training equipment for chosen modality
  • Recovery devices (massage gun, compression boots)
  • Advanced training apps with periodisation support

Next Steps

Continue to Level 5: Mastery