Enter four wearable-derived metrics to estimate your cardiovascular biological age range. Based on population norms from VO₂ max, RHR, sleep, and activity research.
This estimator applies age-adjustment factors derived from large-scale cardiovascular and longevity studies. Each metric contributes a delta (positive or negative years) relative to population medians for your age and sex. The contributions are weighted by research evidence quality.
| Metric | Weight | Primary research basis |
|---|---|---|
| VO₂ Max | 40% | HUNT Fitness Study (Nes et al., 2013); Kodama et al. meta-analysis (2009) |
| Resting Heart Rate | 30% | HUNT Study; Cooney et al. systematic review (2010) |
| Sleep Efficiency | 20% | Buysse et al. (2008); Cappuccio et al. meta-analysis (2011) |
| Activity Level | 10% | Wen et al. Lancet (2011); Lee et al. PLOS Medicine (2012) |
VO₂ max is the single strongest predictor of all-cause mortality in published research — stronger than blood pressure, BMI, or cholesterol at most ages. A 1 MET improvement in cardiorespiratory fitness is associated with a roughly 15% reduction in cardiovascular mortality risk in multiple large cohort studies.
Resting heart rate carries independent predictive value: each 10 bpm increase above 60 bpm is associated with approximately 9–18 months of additional cardiovascular age in longitudinal data, depending on baseline fitness level.
Sleep efficiency below 75% is associated with accelerated inflammatory markers in multiple studies; the relationship between sleep quality and longevity is real but weaker than the VO₂ and RHR signals.
This tool does not account for genetics, smoking status, nutrition, metabolic markers (HbA1c, lipids), blood pressure, or stress levels — all of which have documented effects on biological aging. Wearable-derived VO₂ max estimates carry ±3–5 ml/kg/min error margins versus laboratory measurement. Treat the output as a directional signal, not a precise number.
Clinical epigenetic clocks (Horvath, GrimAge, DunedinPACE) are the current scientific standard for biological age estimation. They use DNA methylation patterns from blood samples and carry much lower measurement error than this type of functional estimator.