Eleven Eleven · Longevity MET-hours

Spend your week
toward the cap.

A longevity model has two weekly ceilings where the benefit maxes out: ~45 MET-hours of aerobic movement and 120 min of resistance training. MET-hours = intensity × time — so 45 is about 15h walking, 5½h cycling, or 4¾h running. Build your week below and watch the budget rebalance.

0 / 45
MET-hrs
Aerobic budget 0 of 45 MET-hrs
Resistance training 0 of 120 min

Ways to close the gap

Where you land

Lower risk vs your weekly dose — pick an outcome.
Approximate dose-response, digitised by dose band from published meta-analyses — associations, not proof of causation, and the high-dose tail is extrapolated from sparse data. Your aerobic dose includes the resistance crossover. Source:

Aerobic movement

Drag to set hours per week.

Resistance training

Has its own 120-min goal — and crosses over into your aerobic budget.
Strength / weights
0 min0h 0m / week

Your week, by day

Ways to spread each target across the week.