Tools · Plan Finder

Find Your Plan and How Long It Takes.

Pick your goals and tell us how you like to work. We use the research on how fast each goal can realistically change to suggest the right level of coaching and the right length of time.

20
Goals covered
9
Quick questions
2 min
To your plan

    Where the Timelines Come From

    These are estimates for planning, based on published research averages. Results vary from person to person. FITTR coaching is not a substitute for medical care; coaches do not diagnose or treat medical conditions.
    Weight, Muscle & Body Composition
    CDC. Losing Weight: Healthy weight loss guidance; adult BMI categories.
    American Council on Exercise (ACE). Body fat percentage ranges.
    Wilding JPH et al. STEP 1 trial extension. Diabetes Obes Metab 24(8) (2022).
    Peterson MD et al. Resistance exercise for strength in older adults. Ageing Res Rev (2010).
    Fitness, HRV & Recovery
    Milanović Z et al. HIT and endurance training for VO2max. Sports Med 45(10), 1469 to 1481 (2015).
    Kaminsky LA et al. FRIEND registry VO2 reference standards. Mayo Clin Proc (2022).
    Watson NF et al. AASM/SRS adult sleep duration consensus. Sleep 38(6) (2015).
    Zhang W et al. Long-term exercise and HRV. Front Cardiovasc Med (2025).
    Liang Z et al. Exercise and sleep quality. Sleep Med Rev 86 (2025).
    Puetz TW et al. Exercise and feelings of energy. Psychother Psychosom (2008).
    Labs & Heart Health
    Diabetes Prevention Program Research Group. Diabetes Care (2002).
    OHSU. Lipid Management in 2026: lifestyle effects on LDL.
    Appel LJ et al. DASH trial. N Engl J Med (1997).
    FITTR Lab Reference Guide and Lab Biomarker SOP v2.1: A1c and LDL ranges.
    Jones DW et al. 2025 AHA/ACC High Blood Pressure Guideline. Hypertension 82(10) (2025).
    Habits, Support & Life Stages
    Singh B et al. Time to form a habit. Healthcare 12(23) (2024).
    USPSTF. Behavioral weight loss interventions in adults (2018).
    Baer RA et al. Weekly change in perceived stress in MBSR. J Clin Psychol (2012).
    Artal R, O'Toole M. ACOG exercise guidelines, pregnancy and postpartum. Br J Sports Med (2003).
    Menopause transition resistance training. Med Sci Sports Exerc (2025).