A free centenarian decathlon planner that walks each task you want at 90 back to what it needs from you today.
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General wellness education, not medical advice. Talk to your doctor before you change how you train or eat, especially if you have a health condition, take medication or are pregnant. Read the disclaimer
You at 90
Pick what you want to still do at 90. Each one walks back to what it needs from you today.
Inspired by Peter Attia's Centenarian Decathlon.
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This free centenarian decathlon planner lets you pick what you want to still do at 90, then walks each one back to what it needs from you today. It's built on Peter Attia's Centenarian Decathlon, from his book Outlive.
Your picks and your numbers stay in your browser.
Here's what the centenarian decathlon is, the ten tasks in the planner, how training backwards works, and where to start.
What is the centenarian decathlon?
Attia asks his patients to list the physical tasks they want to still do in the last decade of their life. Then they train now for those tasks, with the decline of aging taken into account.
The list is personal. A grandparent picks different tasks than a hiker.
The ten tasks in the planner
- Pillar
- Strength
- What it needs today at 40
- 30 to 51 lb (14 to 23 kg)
- Pillar
- Strength
- What it needs today at 40
- 46 to 76 lb (21 to 35 kg)
- Pillar
- Strength
- What it needs today at 40
- 8 to 13 lb (3 to 6 kg) a bag
- Pillar
- Zone 2
- What it needs today at 40
- A VO2 max near 64 with no training
- Pillar
- Peak
- What it needs today at 40
- A VO2 max near 68 with no training
- Pillar
- Stability
- What it needs today at 40
- Your sit-to-rise score
- Pillar
- Strength
- What it needs today at 40
- No number, it sets your pillar
- Pillar
- Zone 2
- What it needs today at 40
- No number, it sets your pillar
- Pillar
- Stability
- What it needs today at 40
- No number, it sets your pillar
- Pillar
- Zone 2
- What it needs today at 40
- No number, it sets your pillar
You can also write your own.
How training backwards works
Strength falls about 8 to 17% a decade, by Attia's numbers. So lifting 20 lb at 90 takes about 30 to 51 lb today at 40.
VO2 max falls about 10% a decade until 50, then about 15%. A hilly hike at 90 needs a VO2 max near 30, so with no training you'd need about 64 today.
Those are the averages with no training. Training bends the line, which is the point of the plan.
The four pillars
Attia trains four things: stability, strength, zone 2 and peak aerobic fitness. Each task in the planner leans on one.
Where to start
Find your zone 2 with the zone 2 heart rate calculator, time your grip with the dead hang test, and score the floor with the sit to stand test.
Outlive
Outlive by Dr. Peter Attia breaks down the most effective strategies for long-term health and performance, covering exercise, nutrition, sleep, and emotional wellbeing to add years to your life.
I may earn a commission if you make a purchase, at no additional cost to you.
Keep going
See your VO2 max to 90 with the fitness age calculator, and take the full longevity test.
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Centenarian decathlon planner FAQs
Questions about the centenarian decathlon planner? Here's what to know.
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.
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.
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.
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.
The planner names the pillar your tasks lean on most: stability, strength, zone 2 or peak.
Start there, and keep the other three going.
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.
Read more about me.
Navid Moazzez
AI business strategist & AI OS builder
Navid Moazzez helps creators and founders master AI and build their own AI Operating System (AI OS) to automate their business and life.
Navid.me is reader-supported. When you buy through links on this site, I may earn an affiliate commission. Learn more.
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