Question 1

What is the centenarian decathlon?

Accepted Answer

It's Peter Attia's way to plan your training: list the physical tasks you want to still do at 90, then work back to what they need from you now.

He sets it out in Outlive.

Question 2

What tasks go in a centenarian decathlon?

Accepted Answer

Everyday ones you care about, like lifting a bag into an overhead bin, picking up a grandchild or hiking a hilly trail.

This planner has ten to pick from, and you can write your own.

Question 3

How much strength do I need now to lift 20 lb at 90?

Accepted Answer

At 8 to 17% strength loss a decade, a 40-year-old needs about 30 to 51 lb (14 to 23 kg) today.

The planner works it out for your age.

Question 4

What VO2 max does a hike at 90 need?

Accepted Answer

A hilly hike at 90 takes a VO2 max near 30.

With no training, a 40-year-old would need about 64 today to still have that at 90.

Question 5

Where do I start training?

Accepted Answer

The planner names the pillar your tasks lean on most: stability, strength, zone 2 or peak.

Start there, and keep the other three going.

Question 6

Who made the centenarian decathlon planner?

Accepted Answer

I did.

I'm Navid Moazzez, and I made the centenarian decathlon planner as one of my free tools on navid.me, from my own Longevity OS routine.

Free Centenarian Decathlon Planner (+ 10 Tasks)