About Strong and Fast
Strong and Fast helps you build a more complete athletic profile. Compare strength, power, speed, change of direction and endurance, then track what improves.
The calculator compares your measurements with general-population references and NCAA Division I athlete references. Those comparisons depend on the test, the people represented in the data and the assumptions used to fill gaps. The methodology explains each one.
What the evidence labels mean
- Measured: based on direct observations. The sample and testing protocol still limit who the result represents.
- Derived: calculated from related measurements or adjusted from a different sample. The conversion adds uncertainty.
- Modeled: estimated using indirect evidence and stated assumptions. These distributions have no validated site-wide error margin.
A published team average can describe that team without establishing a percentile for every D1 athlete. When suitable comparison data is missing, we show a named reference cohort or leave the test unranked. Sources and limitations are linked on the individual test pages.
How much to trust a score
No representative study has measured this entire battery in the same people. The overall percentile combines test estimates with assumed correlations. Entering enough tests improves coverage, but it doesn't validate the model or guarantee an accurate rank.
Use consistent test protocols and compare the same measurements over time. Small changes can reflect measurement error, practice or changes to the reference model. The calculator provides fitness information and cannot diagnose health conditions.
How changes are documented
Changes to sources, assumptions, protocols or scoring rules belong in the log below, with the affected tests or pages and whether scores change. Source retrieval dates describe when a source was checked; they don't establish that a model has been validated.
This history begins on September 20, 2026. Earlier content has no published update log. Routine deployments don't refresh these dates.
Update history
Saved mile times count again
· Distance-run input, category scoring and training plans
A saved mile time now fills the distance-run slot in the calculator, scored as a mile against the mile comparison, until a 1.5-mile time is entered. It keeps its original distance and is never relabeled or converted to a 1.5-mile time. Training plans use it as the distance-run baseline and retest it over a mile. Endurance and overall percentiles can reappear for people whose results include a mile.
Added the T-test and simplified endurance entry
· Agility comparisons, category scoring, distance-run input and training plans
Added the agility T-test with modeled adult and pooled D1 comparisons, based on published college and sport cohorts. Either agility test is sufficient for category coverage; both contribute when entered, with an estimated 0.85 correlation and unchanged category weight. The main calculator now requests only the 1.5-mile distance run alongside the 400 m. Existing mile records retain their distance and historical comparisons, but do not fill the current 1.5-mile assessment. Adding a T-test or replacing a mile assessment can change scores. Older-age T-test factors and unmeasured D1 sports remain explicit model assumptions.
Stronger comparison coverage and clearer evidence labels
· D1 pulling strength and grip, confidence labels and population age limits
Added modeled D1 weighted-pull-up and Pendlay-row comparisons, bringing both-population coverage to 14 of 15 performance tests at ages 18–39. Rebuilt D1 grip using sport studies and explicit proxies. Corrected labels for synthesized values and pools containing modeled components. Adult population comparisons no longer borrow the nearest age group below 18 or above 69; narrower running limits remain. New comparisons and revised grip norms can change category and overall scores, and pooled D1 strength now needs four tests. Source observations and assumptions are documented separately; the 400 m D1 comparison remains unavailable.
Expanded modeled comparisons
· 30 m sprint, 400 m run, D1 overhead press and score coverage
Added explicitly modeled population sprint estimates for ages 18–39, population 400 m estimates for men 18–59 and women 18–49, pooled D1 sprint estimates and D1 overhead press. Source findings and transfer assumptions are documented separately. Eligible running scores now contribute to categories, overall scores and plan priorities. Time alone is sufficient; protocol selection is not required. Unsupported age and athlete comparisons stay blank. This supersedes the earlier unranked-running policy.
Individual running validation and new references
· 30 m sprint and 400 m run comparison evidence
Validated distance conversions against individual athletes, added two explicitly estimated D1 women’s sprint cohorts and expanded the direct 400 m race references to 464 men and 483 women. References remain protocol-specific and separate from general-population and pooled D1 percentiles. Published failed uncertainty checks alongside successful point predictions.
Sprint classification
· Calculator categories and methodology
Moved the 30 m sprint into Power and clarified that Agility currently measures planned change of direction. The sprint remains separate from percentile scoring; category weights are unchanged.
Running comparison models
· 30 m sprint and 400 m run explanations
Evaluated conversions from related running measurements and clarified that modeled references are possible. Validation does not yet support general-population or pooled D1 percentiles for these tests. Scoring is unchanged.
Evidence policy and uncertainty
· About, methodology and explanations of modeled percentiles
Published the evidence policy and this update log. Removed the unsupported ±10-percentile accuracy claim from modeled-score explanations. Reference distributions and scores did not change.
Minimum coverage for category and overall scores
· Calculator results, saved progress and methodology
Category scores now require a majority of distinct ranked test types; strength also requires upper- and lower-body results. Overall scores require all four categories. This is a coverage rule, not a validated accuracy threshold.
Sprint and speed-endurance benchmarks
· 30 m sprint and 400 m run
Added raw performance tracking with separate timing protocols and named reference cohorts. Neither test receives a population or pooled D1 percentile because suitable reference data was not established.