Adaptive training for longevity · iPhone + Apple Watch
How old is your body, really?
Not the number on your birth certificate — the age your body performs at. Fitovo reads five systems from your watch, turns them into one number, and builds the week that moves it. Built for the 40–65 body.
7 questions · about 90 seconds. You'll see your number before we ask for anything.
The idea
You don't age on one axis. You age on five.
A single fitness score hides what's actually happening. Fitovo weighs five systems the way the longevity research weighs them — cardio counts most — then puts your effort where it moves the needle.
The single strongest fitness predictor of how long you'll live — in the research, each extra MET of capacity is worth roughly 12% lower mortality risk.
Myers 2002, New England Journal of Medicine
About 40 minutes a week sits at the bottom of the risk curve. The muscle you keep now is your metabolism, your balance, your independence later.
Momma 2022, British Journal of Sports Medicine
How well your nervous system actually bounces back — measured from your watch while you sleep, not guessed from how you feel.
Hillebrand 2013, Europace
The movement across your whole day, not just the hour you call a workout. In the research, 150 weekly minutes tracks with about 31% lower mortality.
Arem 2015, JAMA Internal Medicine · Paluch 2022
The hours your body rebuilds in — and how consistently you keep them. Training only counts once you recover from it.
Cappuccio 2010, Sleep · Windred 2024
Your number
Find your Fitovo Age.
Seven questions, about 90 seconds — the same estimate the app uses before it can see a watch. Your number appears right here, before we ask for anything.
In a hurry? Skip straight to signup
The maths runs entirely on this page. Nothing is stored or sent unless you choose to join.
Then what?
A number you can actually move.
The score isn't the product. The product is the coach that moves it — recomputed every Monday, from real training.
The plan
A week built around your real life.
Two strength sessions, easy Zone 2, and the Norwegian 4×4 that drives your VO₂max — composed around your schedule, your kit, and the Thursday football you already play. Nothing you already do gets wasted.
- Two strength sessions, always protected
- The 4×4 intervals that move your cardio age
- Your own runs, rides and classes count toward the week
Every morning
It reads your recovery, then reshapes today.
Overnight HRV, resting heart rate, sleep — read from your watch before you're out of bed. Green means push. Amber means ease. Red means the bravest thing today is rest. Always its suggestion, your call.
- Readiness from your own baseline, not population averages
- Sessions trim volume but keep the stimulus on low days
- It tells you why, in plain English
Practices
The rest of longevity, in spare minutes.
Training builds strength and cardio. Practices build everything else that keeps you capable — grip, balance, posture, mobility, breathwork — stacked onto moments you already have. Kettle boiling? That's a neck release.
- Seven domains, from grip strength to breathwork
- Matched to your recovery: softer on low days
- Most take under three minutes
Proper Apple citizen. Plays well with what you own.
"I'm a dad with a desk job and a Thursday football habit. Every training app I tried was built for a 25-year-old's body and a 25-year-old's free time. So I'm building the one that takes the 40–65 body seriously — with the research open on the desk."
— Kuli · Founder, Fitovo
Questions
Fair asks, straight answers.
Is this medical advice?
No. Your Fitovo Age is a snapshot of trainable capacity, not a medical diagnosis. It reflects HealthKit and workout data only. Always talk to a doctor about health concerns. The number on this page is an estimate from what you tell us, and it's labelled as such.
What do I need to run Fitovo?
An iPhone on iOS 17 or later. It's best with an Apple Watch (there's a full Watch app) and also reads Oura. No wearable? You still get the adaptive plan and a questionnaire-based cardio estimate — recovery tracking switches on when a watch arrives.
When does it launch?
Later this summer, on iPhone first. Founding members get access first — and their real Fitovo Age, computed from their own watch data, is one of the first things the app shows them.
What does the Founding 100 actually get?
Three months free at launch, your founding price locked for life, and a real say in what gets built next. Joining the list is free and you can leave it any time.
How is Fitovo Age calculated?
Five systems — cardio, strength, recovery, activity, sleep — each scored against published mortality research (the studies are named above), then combined and expressed as an age. In the app it's recomputed every Monday from your own data. The quiz here is the honest lightweight version: it estimates your cardio fitness from a validated non-exercise model (Jurca 2005) and flags the other systems from what you tell us.
What happens to my quiz answers?
They stay on this page — the maths runs in your browser. If you join the list we store your email address and nothing else, and every email has an unsubscribe link. Details in the privacy policy.
I'm not fit right now. Is this for me?
Especially. Fitovo assumes a real starting point, real joints, and a real diary — sessions scale to your level and your equipment, bodyweight included. A higher Fitovo Age isn't a verdict; it's the clearest picture of where the quickest wins are.
Founding 100
Be one of the first hundred.
Three months free at launch. Your founding price, locked for life. First to see your real Fitovo Age. When the hundred are in, this offer is gone for good.
Not one for quizzes?