🏆 Leaderboard
Top performers based on total power (week)
Andre
Sam09
Aline
Note: Rankings are based on total power calculated from workouts
this week.
Power calculations account for body weight, height, and exercise type to ensure fair comparisons.
💡 Tip: Weekly leaderboards reset every Monday. Keep training to maintain your position!
How Points Are Calculated
Our scoring system is designed to be fair for everyone regardless of age, body type, or sex. We use a transparent formula that rewards relative effort, not just absolute numbers.
The Formula
Points = Base Effort × Age Multiplier × Sex Multiplier × Strength Bonus
This ensures a 50-year-old lifting 50% of their body weight earns more than a 20-year-old doing the same.
👴 Age Multiplier
Older athletes working at the same relative intensity deserve more recognition due to natural metabolic decline.
| Age Range | Multiplier | Reason |
|---|---|---|
| Under 20 | 0.95x | Peak recovery, still developing |
| 20-29 | 1.00x (baseline) | Peak performance years |
| 30-39 | 1.05x (+5%) | Slightly reduced recovery |
| 40-49 | 1.12x (+12%) | Reduced hormone levels |
| 50-59 | 1.20x (+20%) | Significant metabolic decline |
| 60-69 | 1.30x (+30%) | Greater effort required |
| 70+ | 1.40x (+40%) | Maximum effort recognition |
⚖️ Sex Multiplier
Based on peer-reviewed research showing different physiological gaps for strength vs cardio activities. Strength exercises use a higher multiplier because the muscle mass and hormonal gap is larger than the endurance gap.
| Sex | Strength Multiplier | Cardio Multiplier | Reason |
|---|---|---|---|
| Male | 1.00x (baseline) | 1.00x (baseline) | Reference point |
| Female | 1.35x (+35%) | 1.12x (+12%) | Lower testosterone & muscle mass = more relative effort. Strength: 40-60% upper body gap (Miller 1993). Cardio: ~10-12% endurance gap (Cheuvront 2005). |
Strength multiplier (1.35x) based on IPF GL Points coefficients, Miller et al. (1993), and Kraemer & Ratamess (2005). Cardio multiplier (1.12x) based on Cheuvront et al. (2005) elite marathon performance data and Joyner (2017) VO2max research.
💪 Relative Strength Bonus (Weight Lifting)
Lifting heavy relative to your body weight is what matters. A 60kg person lifting 90kg (150%) gets more credit than a 100kg person lifting the same 90kg (90%).
| Weight ÷ Body Weight | Multiplier | Example (70kg person) |
|---|---|---|
| < 30% | 0.80x | Lifting < 21kg |
| 30% - 50% | 0.90x | Lifting 21-35kg |
| 50% - 75% | 1.00x (baseline) | Lifting 35-52kg |
| 75% - 100% | 1.15x (+15%) | Lifting 52-70kg |
| 100% - 150% | 1.30x (+30%) | Lifting 70-105kg |
| 150% - 200% | 1.50x (+50%) | Lifting 105-140kg |
| > 200% | 1.70x (+70%) | Lifting > 140kg |
📊 Exercise Type Formulas
🏋️ Weight Lifting
Points = (Weight ÷ Body Weight) × Reps × Difficulty × 10 × Strength Bonus
Example: 60kg person bench pressing 75kg (125%) for 8 reps = (75÷60) × 8 × 1.5 × 10 × 1.30 = 195 base points
🏃 Distance-Based (Running, Cycling)
Points = Distance (km) × Base Points × Speed Multiplier × (Body Weight ÷ 70)^0.75
Running: 20 pts/km base | Cycling: 5 pts/km base
Cycling speed bonus: Slow (0.7x) → Moderate (1.0x) → Fast (1.3x) → Sprint (1.6x)
Running speed: Uses MET-based scaling (ACSM formula) with enhanced model above 13 km/h that accounts for air resistance and anaerobic cost (Margaria 1963, di Prampero 1986). Body weight uses allometric scaling (^0.75) based on Kleiber's Law (Bourdin 1993).
⏱️ Time-Based (Plank, Battle Ropes)
Points = Duration (min) × Intensity × (Body Weight ÷ 70)
Plank: 3 pts/min | Battle Ropes: 8 pts/min | Sprinting: 8 pts/min
🤸 Bodyweight (Push-ups, Pull-ups)
Points = Reps × 0.5 × Difficulty × (Body Weight ÷ 70)
Difficulty: Push-ups (1.5x) | Pull-ups (2.2x) | Muscle-ups (3.0x) | Burpees (2.5x)
📝 Example: Fair Scoring in Action
Person A: 25-year-old male, 80kg, squatting 100kg for 10 reps
Relative strength: 100÷80 = 125% → 1.30x bonus
Base: (1.25 × 10 × 1.5 × 10) × 1.30 = 243.75 points
Final: 243.75 × 1.00 (age) × 1.00 (sex) = 243.75 points
Person B: 55-year-old female, 60kg, squatting 75kg for 10 reps
Relative strength: 75÷60 = 125% → 1.30x bonus (same as Person A!)
Base: (1.25 × 10 × 1.5 × 10) × 1.30 = 243.75 points
Final: 243.75 × 1.20 (age) × 1.35 (sex, strength) = 394.88 points
Result: Person B earns 62% more points for the same relative effort, recognizing both the additional challenge of training at 55 years old and the physiological differences backed by peer-reviewed research (Miller 1993, IPF GL Points).
🎯 Our Goal: Create a level playing field where effort and dedication are rewarded equally, regardless of age, sex, or body type. Every multiplier is visible and backed by exercise science research.
Sources: All multipliers are based on peer-reviewed academic research. We encourage you to verify our methodology:
- Miller AE, MacDougall JD, Tarnopolsky MA, Sale DG (1993). "Gender differences in strength and muscle fiber characteristics." European Journal of Applied Physiology, 66(3):254-262. DOI: 10.1007/BF00235103
- Kraemer WJ, Ratamess NA (2005). "Hormonal responses and adaptations to resistance exercise and training." Sports Medicine, 35(4):339-361. DOI: 10.2165/00007256-200535040-00004
- International Powerlifting Federation (2020). IPF GL Points (Goodlift) formula — used worldwide to compare male and female powerlifting performances. IPF Official Formula
- Cheuvront SN, Carter R, DeRuisseau KC, Moffatt RJ (2005). "Running performance differences between men and women: an update." Sports Medicine, 35(12):1017-1024. DOI: 10.2165/00007256-200535120-00002
- Joyner MJ (2017). "Physiological limits to endurance exercise performance: influence of sex." The Journal of Physiology, 595(3):631-636. DOI: 10.1113/JP272268
- Margaria R, Cerretelli P, Aghemo P, Sassi G (1963). "Energy cost of running." Journal of Applied Physiology, 18:367-370. DOI: 10.1152/jappl.1963.18.2.367
- di Prampero PE, Atchou G, Bruckner JC, Moia C (1986). "The energetics of endurance running." European Journal of Applied Physiology, 55(3):259-266. DOI: 10.1007/BF02343797
- Ainsworth BE et al. (2011). "2011 Compendium of Physical Activities." Medicine & Science in Sports & Exercise, 43(8):1575-1581. DOI: 10.1249/MSS.0b013e31821ece12
- Bourdin M, Pavailler S, Belli A (1993). "Influence of body mass on running energy cost." European Journal of Applied Physiology, 66(3):236-239 — basis for allometric body weight scaling (Kleiber's Law). DOI: 10.1007/BF00235100
