Fitness Assessment Calculator

Full-version points = your reps or seconds divided by the K2 benchmark, multiplied by 100. Scores continue above 100 when you exceed the benchmark. Each movement contributes equally: your total is the average of the five scores, displayed to one decimal place. Training days do not add points.

Pistol squats use the lower of your left and right leg counts. Fifteen on one leg and ten on the other scores 66.7, not 100. Regular squats do not count as pistol squats.

Easier versions earn points. Knee/incline push-ups, assisted pull-ups/rows, feet-supported hangs, knee/raised planks and assisted pistol squats earn half the full-version points. Regular two-leg squats earn 40 points at 50 reps; supported or shallow two-leg squats earn 20 at the same count. Every version continues earning points at the same rate above its benchmark.

These regression weights are proposed K2 progress credits awaiting coach sign-off, not scientifically established equivalences. Keep the same support, depth and exercise version when comparing results. The 100-point target for each selected version appears in your result. The full-score benchmarks are the standards supplied by K2, not targets everyone needs to attempt.

Score labels: below 20 Starting point; 20 to below 40 Foundation; 40 to below 60 Developing; 60 to below 80 Established; 80 and above Strong base. The combined score is the average, and can exceed 100. Missing entries produce a partial snapshot, not an invented zero.

All ages can record results. Children should use parent and coach guidance. This is not an age/sex norm, diagnosis or exercise clearance. Technique, fatigue and body size affect results. Scores from different model versions are not directly comparable.

Optional 1 km endurance: record total elapsed time for a known 1 km route or treadmill distance, including any stops. A stopwatch is enough on a measured route. Choose run, run-walk or walk; compare the same mode and route in similar conditions. Walking and running times are not interchangeable. This personal benchmark does not change the five-movement score and does not estimate VO2 max or diagnose cardiovascular health.

The sources below inform safety and scope, not the custom K2 points. Repetitions and holds do not measure aerobic fitness or prove readiness for advanced skills.

• ACSM: exercise preparticipation screening
• Mayo Clinic: what fitness tests measure
• CDC: adult physical activity guidance
• CDC: age-appropriate activity for children
• CDC: exercise intensity and the talk test