The benchmark is free and can be done in one session. The plans are what I'd hand a friend who asked me where to start — fifteen years of doing the work, several years of coaching other people through it, and no app subscription attached.
Five tests, one session, and an honest answer to the question "am I actually in shape, or do I just go to the gym?" Scored against real standards with a plan for whichever number comes back worst.
Eight weeks to rebuild the engine without giving up the strength — or the physique. Push/pull split, one speed day, one long piece.
Twelve weeks for Ranger School or SFAS. Rucking, running, water confidence, and the durability to still be standing in week three.
Sixteen weeks from wherever you are to the finish line, built for people who lift and refuse to give it up to run. Written from my own build toward Miami.