Research-led training lab

Train by evidence.
Age by design.

We read the science on longevity, strength and endurance, turn it into protocols you can follow, coach you through them and measure what changes.

Start with a lab test Read the research digest
  • 3 disciplines
  • 1:1 & small-group coaching
  • Every program measured
FIG. 01 — Capacity vs. age illustrative
304050 607080 AGE independence threshold Trained Untrained ~ the gap is trainable
VO₂max · strength · muscle mass
  1. 01

    Read

    We track new studies in exercise physiology, sports science and geroscience.

  2. 02

    Translate

    Findings become protocols with clear intensity, volume and progression.

  3. 03

    Train

    Small-group and 1:1 sessions, coached in English or Swedish.

  4. 04

    Measure

    Lab testing before, during and after. Your data drives the next block.

Three disciplines, one goal

More good years,
not just more years.

01LONGEVITY

Longevity

Cardiorespiratory fitness, muscle mass, strength and balance are among the strongest modifiable predictors of healthspan. We train all four.

  • VO₂max
  • Grip & leg power
  • Balance
  • Body composition
02STRENGTH

Strength

Progressive overload, smart volume and velocity-based training build strength and muscle efficiently, from first-timers to competitive lifters.

  • 1RM & VBT
  • Hypertrophy
  • Power
  • Bone loading
03ENDURANCE

Endurance

A deep aerobic base, targeted intervals and polarized distribution to raise VO₂max and threshold without burnout.

  • Zone 2
  • Threshold
  • 4×4 / HIIT
  • Economy

Research digest

The science, minus the noise.

Every summary covers what was studied, what was found, how strong the evidence is and what it means for your training.

Longevity Cohort · n≈122k

Cardiorespiratory fitness and all-cause mortality: no upper limit found

Higher treadmill-measured fitness was associated with lower long-term mortality in over 120,000 patients. The top performers had the lowest risk.

SO WHAT → Treat VO₂max as a vital sign. Test it, then train it.

Mandsager et al. · JAMA Netw Open · 2018

Endurance RCT

4×4 intervals beat steady work for VO₂max

With total work matched, 4-minute high-intensity intervals raised VO₂max more than moderate continuous training.

SO WHAT → 1–2 interval sessions weekly on top of a Zone 2 base.

Helgerud et al. · Med Sci Sports Exerc · 2007

Strength Meta-analysis

More weekly sets, more muscle, up to a point

A graded dose-response between weekly set volume and hypertrophy.

SO WHAT → Aim for 10+ hard sets per muscle per week and build up gradually.

Schoenfeld et al. · J Sports Sci · 2017

Longevity Meta-analysis

30–60 minutes of strength work per week, lower mortality risk

Muscle-strengthening activity was linked to lower risk of death and major disease, with the strongest effect when combined with aerobic activity.

SO WHAT → Lift 2–3× per week and don't skip the cardio.

Momma et al. · Br J Sports Med · 2022

Browse the latest papers →

Sample entries. Live digest will be managed via CMS.

Protocols

From paper to program.

Each protocol lists its evidence base, its parameters and how we measure whether it works for you.

EndurancePRT-01

Zone 2 aerobic base

Intensity
~60–70% HRmax · lactate < 2 mmol/L · conversational
Dose
150–240 min / week
Measured by
Lactate test · HR drift · power at fixed HR
EndurancePRT-02

Norwegian 4×4

Intensity
85–95% HRmax · 4 min on / 3 min active rest
Dose
1–2× / week
Measured by
VO₂max test every 8–12 weeks
StrengthPRT-03

Progressive overload + VBT

Intensity
RPE 7–9 · 1–3 RIR · 20–30% velocity loss
Dose
10–20 hard sets / muscle / week
Measured by
Estimated 1RM · bar velocity · grip
LongevityPRT-04

Capacity after 50

Focus
Power · balance · bone loading · muscle mass
Week
2 strength · 2 aerobic · 1 balance/mobility
Measured by
Sit-to-stand · single-leg stance · gait speed

Sessions

Coached. Small-group. Measured.

All sessions available in English. Drop-ins welcome for visitors and expats. Book an intro test first.

Strength Lab60′ · max 8

Strength Lab

Barbell-based strength with VBT sensors and individual progression tracking.

  • Mon · Wed · Fri 07:00
  • Tue · Thu 18:30
Engine Lab75′ · max 12

Engine Lab

Zone 2 and interval work on bikes and rowers, with live heart rate and power.

  • Mon · Wed 18:30
  • Sat 09:00
Longevity 50+60′ · max 10

Longevity 50+

Strength, power and balance for staying strong and independent.

  • Tue · Thu 10:00
1:1 Program12 weeks

Personal program

Full baseline testing, an individual plan and re-testing every 4 weeks. In person or remote.

Book consultation →

Training Lab

We don't just read studies. We run them.

Our lab tests members, tracks their progress and runs its own studies. Data is collected with consent, anonymised and results are published, including null results.

Testing menu

  • VO₂max · cardiopulmonary exercise test45′
  • Lactate threshold profile60′
  • Body composition15′
  • Strength profile · 1RM · VBT · grip45′
  • Functional capacity 50+30′
Book a test →

Active studies

● RecruitingTS-2026-01

Zone 2 vs. 4×4 — a 12-week comparison

Same weekly time, different distribution. What happens to VO₂max and lactate threshold?

16 / 40 participants

● RunningTS-2026-02

Strength training at 60+ and functional capacity

Effects of 2× weekly progressive strength training on sit-to-stand and gait speed.

Week 8 of 12

Volunteer for a study →

Principles

  1. 01

    Evidence over trends. Every recommendation cites its source and evidence level.

  2. 02

    If it matters, measure it. Every program starts with a baseline and ends with a re-test.

  3. 03

    Principles are universal. Programs are personal.

  4. 04

    Open by default. We publish our own results, including when they prove us wrong.

Get started

Start with your numbers.

Tell us what you're after. We'll recommend a first test, a session or a study that fits and reply within one working day, in English or Swedish.

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