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
Research-led training lab
We read the science on longevity, strength and endurance, turn it into protocols you can follow, coach you through them and measure what changes.
We track new studies in exercise physiology, sports science and geroscience.
Findings become protocols with clear intensity, volume and progression.
Small-group and 1:1 sessions, coached in English or Swedish.
Lab testing before, during and after. Your data drives the next block.
Three disciplines, one goal
Cardiorespiratory fitness, muscle mass, strength and balance are among the strongest modifiable predictors of healthspan. We train all four.
Progressive overload, smart volume and velocity-based training build strength and muscle efficiently, from first-timers to competitive lifters.
A deep aerobic base, targeted intervals and polarized distribution to raise VO₂max and threshold without burnout.
Research digest
Every summary covers what was studied, what was found, how strong the evidence is and what it means for your training.
Higher treadmill-measured fitness was associated with lower long-term mortality in over 120,000 patients. The top performers had the lowest risk.
Mandsager et al. · JAMA Netw Open · 2018
With total work matched, 4-minute high-intensity intervals raised VO₂max more than moderate continuous training.
Helgerud et al. · Med Sci Sports Exerc · 2007
A graded dose-response between weekly set volume and hypertrophy.
Schoenfeld et al. · J Sports Sci · 2017
Muscle-strengthening activity was linked to lower risk of death and major disease, with the strongest effect when combined with aerobic activity.
Momma et al. · Br J Sports Med · 2022
Thigh biopsies from World, Olympic and national-level US weightlifters showed about two-thirds pure type IIa fibres, the highest ever reported in this muscle. World-class women averaged 71%.
Serrano et al. · PLoS One · 2019
At 52, the endurance-trained twin had a 12.4 ml/kg/min higher VO₂max, 8.6% lower body fat and 55% more slow-twitch fibres, but less muscle size and strength than his untrained brother.
Bathgate et al. · Eur J Appl Physiol · 2018
Only 10% of beginners in a fitness app still trained weekly after 12 months, and the median dropout came at week 19. Consistency in the first 28 days was the strongest predictor of sticking with it.
Conti et al. · Front Sports Act Living · 2026
On identical programmes, men gained slightly more muscle in absolute terms, mainly in the upper body. Relative to starting size, gains were the same.
Refalo et al. · PeerJ · 2025
Across about 2 million nights from wearable users, larger day-to-day swings in HRV went with more alcohol, less activity and shorter, irregular sleep. Five nights a week gave a reliable estimate.
Grosicki et al. · Am J Physiol Heart Circ Physiol · 2026
Trained young men ate 3 whole eggs or 6 egg whites (same protein) after every session for 12 weeks. Muscle grew equally, but the whole-egg group gained more grip and knee-extension strength and lost more body fat.
Bagheri et al. · J Strength Cond Res · 2021
Wet ice on the back of the neck during 1-minute breaks between hard cycling rounds lowered skin temperature, heat sensation and perceived effort. Time to exhaustion did not change.
Galpin et al. · Sports (Basel) · 2016
Trained men and women in a 10% calorie surplus with 2.2 g/kg protein gained as much lean mass in an 8-hour eating window, with less fat. But training volume, energy and squat 1RM gains were lower.
Blake et al. · J Int Soc Sports Nutr · 2025
Lab analyses found anabolic agents or other prohibited substances in 14–50% of sampled sports supplement products.
Jagim et al. · Front Sports Act Living · 2023
In 750,302 US veterans aged 30–95, followed for a median of 10 years, the least fit fifth had about 4× the mortality risk of the fittest. The pattern held for men, women, all races and people in their 70s and 80s.
Kokkinos et al. · J Am Coll Cardiol · 2022
Across 17 countries, every 5 kg lower grip strength meant about 16% higher all-cause mortality. Grip was a stronger predictor of all-cause and cardiovascular death than systolic blood pressure.
Leong et al. · Lancet · 2015
Pro endurance athletes burned far more fat and made less lactate at the same workloads than moderately active people or people with metabolic syndrome. The lower the lactate, the higher the fat oxidation.
San-Millán & Brooks · Sports Med · 2018
Nine summaries cover studies co-authored by exercise physiologist Andy Galpin. Four cover research at the core of Peter Attia’s longevity framework.
Protocols
Each protocol lists its evidence base, its parameters and how we measure whether it works for you.
Sessions
All sessions available in English. Drop-ins welcome for visitors and expats. Book an intro test first.
Barbell-based strength with VBT sensors and individual progression tracking.
Zone 2 and interval work on bikes and rowers, with live heart rate and power.
Strength, power and balance for staying strong and independent.
Full baseline testing, an individual plan and re-testing every 4 weeks. In person or remote.
Book consultation →Training Lab
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.
Same weekly time, different distribution. What happens to VO₂max and lactate threshold?
16 / 40 participants
Effects of 2× weekly progressive strength training on sit-to-stand and gait speed.
Week 8 of 12
Principles
Evidence over trends. Every recommendation cites its source and evidence level.
If it matters, measure it. Every program starts with a baseline and ends with a re-test.
Principles are universal. Programs are personal.
Open by default. We publish our own results, including when they prove us wrong.
Get started
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.