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• Regular (1-3h/week): You participate regularly in recreational sports, e.g. you run 5-10 km or 3-6
miles per 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 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 take part in mass sports events.
• Semi-pro (8-12h/week): You participate in heavy physical exercise almost daily, and you exercise
to improve performance for competitive purposes.
• Pro (>12h/week): You are an endurance athlete. You participate in heavy physical exercise to
improve your 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
If your work is physically demanding, you’re into sports or otherwise tend to be on the move and active,
this is the activity level for you.
PREFERRED SLEEP TIME
Set Your preferred sleep time to define how long you aim to sleep every night. By default, it is set to
the average recommendation for your age group (eight hours for adults from 18 to 64 years). If you feel
