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DATE OF BIRTH
Set your birthday. The order in which the date settings are depends on which time and date format you have chosen
(24h: day - month - year/12h: month - day - year).
SEX
Select Male or Female.
TRAINING BACKGROUND
Training background is an assessment of your long-term physical activity level. Select the alternative that best
describes the overall amount and intensity of your physical activity during the past three months.
Occasional (0-1h/week): You do not participate regularly in programmed recreational sport or heavy physical
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activity, e.g. you walk only for pleasure or exercise hard enough to cause heavy breathing or perspiration only
occasionally.
Regular (1-3h/week): You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6 miles per
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week or spend 1-3 hours per week in comparable physical activity, or your work requires modest physical
activity.
Frequent (3-5h/week): You participate at least 3 times a week in heavy physical exercise, e.g. you run 20-50
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km/12-31 miles per week or spend 3-5 hours per week in comparable physical activity.
Heavy (5-8h/week): You participate in heavy physical exercise at least 5 times a week, and you may sometimes
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take part in mass sports events.
Semi-pro (8-12h/week): You participate in heavy physical exercise almost daily, and you exercise to improve
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performance for competitive purposes.
Pro (>12h/week): You are an endurance athlete. You participate in heavy physical exercise to improve your
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performance for competitive purposes.
ACTIVITY GOAL
Daily activity goal is a good way to find out how active you really are in your everyday life. Choose your typical
activity level from three options and see how active you need to be to reach your daily activity goal.
The time you need to complete your daily activity goal depends on the level you have chosen and the intensity of your
activities. Age and gender also affect the intensity you need to reach your daily activity goal.
Level 1
If your day includes only a little sports and a lot of sitting, commuting by car or public transport and so on, we
recommend you pick this activity level.
Level 2
If you spend most of your day on your feet, perhaps due to the type of work you do or your daily chores, this is the
right activity level for you.
Level 3
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