My Healthspan Scoreboard™

💪🏼 Functional Test

🩸 Serum Draw

🔬 Dried Blood Spot

⌚ Wearable

📏 Physical Measure

💧 Urine / Sample

MARKER

YOUR VALUE

PTS

STATUS

🟠 5pts — Needs Work

🟡 10pts — Average

🟢 15pts — Good

🏅 20pts — Excellent

💎 25pts — Elite

OF 750

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SUFFICIENCY MARKERS (NOT SCORED)

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CONCEPT2 ERG · HAGERMAN REGRESSION

VO₂ Max Calculator

Estimate your maximal oxygen uptake (ml/kg/min) from an all-out 2,000 m rowing ergometer test. Based on Dr. Fritz Hagerman's validated regression equations derived from thousands of gas-exchange lab measurements at Ohio University.

TEST INPUTS

Biological Sex

Body Weight

RECOMMENDED DRAG FACTOR FOR YOUR 2K TEST

Training Background

Trained = competitive rower with structured aerobic base and rowing-specific conditioning.
General Fitness = recreational exerciser, gym-goer, or new to rowing.

2,000 m Time (Max Effort)

Enter the time from an all-out 2K piece on the Concept2 erg.

min

sec

tenth

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ML / KG / MIN

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Absolute VO₂ Max

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Relative VO₂ Max

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2K Avg Watts

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2K Avg Pace /500m

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Equation Used

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2K TEST PROTOCOL

Set drag factor via the PM5 menu (More Options → Display Drag Factor). Row a few strokes and adjust the damper lever until you hit your target. General guidance: 110–130 for most adults.

Warm up 8–10 min at light pressure (18–20 spm), then 3 × 10-stroke builds to race pace with 1 min easy between. Rest 3–5 min.

Set the monitor to 2,000 m (Select Workout → Standard → 2000m). Strap on a chest heart-rate monitor.

Row an all-out effort. Target even or slight negative splits. This must be a true maximal effort — the formula assumes you reach VO₂ max during the piece.

Record your finish time and enter it above. Cool down 5–10 min at light pressure.

Clinical Note: This is an estimate based on the Hagerman regression equations (Concept2 / Ohio University) derived from gas-exchange spirometry of 3,000+ subjects. Accuracy depends on true maximal effort, rowing technique proficiency, and altitude. Error margin is approximately ±5–10%. Gold-standard measurement requires indirect calorimetry (metabolic cart) during graded exercise to exhaustion. Enter your result into the Healthspan Scoreboard VO₂ Max field above to see your age/sex tier classification.

INSULIN RESISTANCE INDEX · MATTHEWS ET AL.

HOMA-IR Calculator

Quantify your degree of insulin resistance using the Homeostatic Model Assessment. HOMA-IR reveals how hard your pancreas is working to maintain normal blood glucose — the earliest detectable signal of metabolic dysfunction.

FASTING BLOOD VALUES

Fasting Insulin

Drawn after 10–12 hour overnight fast. Units: μIU/mL (most North American labs).

Fasting Glucose

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HOMA-IR

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HOMA-IR Score

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Fasting Insulin

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Fasting Glucose

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Classification

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💎 < 1.0 — Insulin Sensitive

🟢 1.0–1.4 — Optimal

🏅 1.5–1.9 — Normal

🟡 2.0–2.9 — Early Resistance

🟠 ≥ 3.0 — Significant Resistance

Clinical Note: HOMA-IR (Homeostatic Model Assessment of Insulin Resistance) was developed by Matthews et al. in 1985 (Diabetologia, 28:412–419; cited 25,000+ times) and validated against the euglycemic hyperinsulinemic clamp — the gold standard for measuring insulin resistance in vivo. The formula is: fasting insulin (μIU/mL) × fasting glucose (mg/dL) / 405. Values below 1.0 indicate high insulin sensitivity. Values of 2.0–2.9 suggest early insulin resistance, often preceding changes in HbA1c or fasting glucose by 5–10 years (Stern et al., Diabetes, 2002). Values ≥ 3.0 correlate strongly with metabolic syndrome criteria (Ascaso et al., Diabetes Care, 2003). Requires a 10–12 hour overnight fast for valid results. This calculator does not replace clinical interpretation.