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Tracker

Capacity Tracker

Record simple functional measurements and follow your progress over time without comparing yourself to unrealistic online standards.

Track My Capacity

Free · No account needed · Your entries stay on your device

Show your working

How this tool reaches its answer.

A tool that returns a number owes you three things: what it looked at, what it took for granted about you, and where its answer stops being reliable. All three are below.

What it measures

The inputs

  • Repeatable functional tests you can do at home, including chair stands, a six-minute walk, the CDC four-stage balance test, push-ups and a plank hold.
  • Optional figures you already record, such as grip strength on your own dynamometer or your resting heart rate.
  • How your energy and recovery have felt, in words rather than out of ten.
  • The date and conditions of each entry, so later comparisons are fair.

What it assumes

Taken for granted

  • You repeat each test the same way, which is what makes two entries comparable.
  • Change over months is the signal worth watching; week-to-week movement is mostly noise.
  • Your own previous result is the right comparison, not a population average.

Where it stops

Known limits

  • Self-administered tests are less precise than supervised ones, so small differences may not be real.
  • It shows change, not cause. A drop can come from illness, sleep, or stress as easily as from training.
  • It is not a screening tool and cannot flag a medical problem.
  • Where no published figure says how large a change has to be before it stops being measurement noise, the tracker says so rather than inventing a threshold.
  • Entries live in this browser and nowhere else, so clearing your browser data removes them. Export a copy if you want the record to outlive this device.
Tracker

Your own measurements, over months

Record what you can do today, repeat it in six to eight weeks, and read the direction. Fill in only the tests you actually did. The comparison this tool makes is between two of your own entries and nothing else.

Entries stay in this browser, on this device. We never see them. Export a copy whenever you want one, delete them and they are gone.

When you took it

Two entries are only comparable if you know how far apart they are.

The day you did the tests, not the day you type them in.

Strength and endurance

Leave anything you did not do. A blank field is not a zero.

A chair without arms, seat height about 43 cm (17 in), against a wall. Arms crossed at the wrists and held against the chest. Count full stands in 30 seconds; more than halfway up when the time runs out counts as one. If you need your arms to get up, record that in the conditions box instead of a count.

stands

A flat, measured, traffic-free stretch: a track or a marked corridor. Walk at your own pace for six minutes, keeping the clock running through any standing rests, and note how many rests you took. No talking during the test.

m

For anyone who would rather record duration than distance: the same route, the same pace description, walked until you choose to stop. Write the route in the conditions box, because this figure only compares with itself on the same route.

min

Self-defined: pick a version you can already do several of, whether floor, knees or hands on a bench, write it in the conditions box, and keep it identical every time. Count reps to the point where form changes, not to failure.

reps

Self-defined: forearms or hands, whichever you choose, held until your hips drop or rise out of line. Stop at that point rather than at a target time, and note which version you used.

s
Balance and grip

Both follow a published protocol, which is what makes them repeatable.

The CDC 4-Stage Balance Test, in order: feet side by side; one foot touching the big toe of the other; heel of one foot touching the toe of the other; standing on one foot. Try to hold each for 10 seconds. You may hold your arms out or move your body, but do not move your feet. Stand near a wall or a rail. Record the furthest position you held for the full 10 seconds.

Only if you own a dynamometer. Seated, back and knees near 90 degrees, shoulder down and neutral, elbow at 90 degrees, forearm neutral. Three trials with a rest between; record the mean of the three. A grip of three seconds or less is enough to register the maximum. Use the same instrument every time and the same handle position.

kg
How the weeks have felt

Words rather than a mark out of ten, because a mark invites arithmetic.

Taken the same way each time: sitting, before getting up properly, before caffeine. It moves with sleep, illness, heat, alcohol and stress as much as with training.

bpm

How the week has felt, in your own words rather than out of ten.

How recovered you have felt on an ordinary morning since the last entry.

What was different today

The box that makes an odd entry readable a year later.

Shoes, surface, time of day, heat, poor sleep, a heavy session yesterday, which push-up version you used, which route you walked.

Your data, and the two controls over it

The tracker keeps entries in this browser using localStorage. Nothing is uploaded and there is no account behind it, so clearing your browser data removes the lot. Take an export if you want the record to outlive this device.

Why track function rather than appearance

Functional measurements answer the question people care about: can I still do the things I want to do? They are also harder to fool. A timed walk or a set of sit-to-stands is indifferent to how the week felt.

They cost nothing to repeat, which matters, because a measurement you take once tells you almost nothing.

Testing so the numbers mean something

Repeatability is the whole game. Use the same shoes, the same surface, the same approximate time of day, and the same instructions each time. Note anything unusual: poor sleep, a heavy session the day before, heat.

Retest every six to eight weeks rather than every week. Adaptation is slower than curiosity.

Reading your own trend

Look at direction across at least three entries before concluding anything. A single low result is usually the day, not the trend.

Where a number has been flat for several months, that is useful information too: it tells you which system is not currently being trained, which is often exactly the one to prioritise next.

Sources

What this page draws on

  1. 30 Second Sit To Stand Test, administration and measurement error (Shirley Ryan AbilityLab)
  2. 6 Minute Walk Test, administration and measurement error (Shirley Ryan AbilityLab)
  3. Hand-held dynamometer grip strength protocol (Shirley Ryan AbilityLab)
  4. STEADI assessment: the 4-Stage Balance Test (CDC)

Endurvity provides educational information, not medical advice. Always consult a qualified professional before changing your training, nutrition, or medical care.

Know the method before you trust the number.

Every Endurvity tool publishes its assumptions. If a health tool will not show you its working, that is the answer.

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