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
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.
- 3 disciplines
- 1:1 & small-group coaching
- Every program measured
VO₂max · strength · muscle mass
- 01
Read
We track new studies in exercise physiology, sports science and geroscience.
- 02
Translate
Findings become protocols with clear intensity, volume and progression.
- 03
Train
Small-group and 1:1 sessions, coached in English or Swedish.
- 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.
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
Nine adaptations
Train for a result, not a workout.
Andy Galpin sorts everything training can change into nine adaptations, on a line from fast and forceful to long and steady. Each needs its own stimulus, so we program and test them one by one.
Force · speedDuration
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01ALL
Skill
Moving well: technique that holds up under load, speed and fatigue. It sits under every other adaptation.
- Dose
- Frequent, low-fatigue practice · stop the set when form breaks
- Test
- Video analysis · movement screen
-
02
Speed
Moving your body or a limb as fast as possible, with no meaningful load.
- Dose
- Max-effort sprints or jumps ≤10 s · 2–5 min rest
- Test
- 10–30 m sprint · reaction time
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03
Power
Strength expressed fast: force × velocity. It fades faster than strength with age.
- Dose
- 1–5 explosive reps · ~30–80% 1RM · full rest
- Test
- Jump height · bar velocity
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04
Strength
The most force you can produce, driven by both nerves and muscle.
- Dose
- 1–6 reps · ≥80% 1RM · 2–5 min rest
- Test
- 1RM or estimated 1RM · grip
Evidence: Schoenfeld 2017 ↗
-
05
Hypertrophy
Growing muscle size. Load matters less than effort close to failure.
- Dose
- ~6–30 reps near failure · 10+ hard sets / muscle / week
- Test
- Ultrasound · DEXA lean mass
Evidence: Schoenfeld 2017 ↗ · Refalo 2025 ↗
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06
Muscular endurance
Repeating submaximal contractions without output dropping, locally in one muscle group.
- Dose
- 15+ reps or timed sets · ≤60 s rest
- Test
- Max reps at a fixed load
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07
Anaerobic capacity
The hardest efforts you can hold for roughly 30 seconds to 2 minutes.
- Dose
- 30 s–2 min near all-out · long rest · 1× / week
- Test
- Wingate or 30–60 s all-out test
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08
VO₂max
The ceiling of how much oxygen you can use. One of the strongest predictors of lifespan.
- Dose
- 3–8 min at 90–95% HRmax, e.g. 4×4 · 1–2× / week
- Test
- VO₂max test every 8–12 weeks
Evidence: Helgerud 2007 ↗
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09
Long-duration endurance
Holding a steady effort for a long time, powered by fat and mitochondria.
- Dose
- Zone 2 · lactate < 2 mmol/L · 150–240 min / week
- Test
- Lactate test · HR drift
Evidence: San-Millán 2018 ↗
Framework: exercise physiologist Andy Galpin. Doses are typical ranges from the research literature, not his personal prescriptions.
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.
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.
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.
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.
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.
Elite weightlifters carry record amounts of fast-twitch fibre
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%.
SO WHAT → Rapid force comes from fast-twitch fibre. Keep heavy and explosive lifts in your week.
Identical twins, 30 years apart in training
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.
SO WHAT → Genes set the starting line, not the finish. Pair endurance with strength work to keep both.
The first four weeks predict who is still training a year later
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.
SO WHAT → Make month one about showing up regularly, not about perfect sessions.
Women build muscle at the same relative rate as men
On identical programmes, men gained slightly more muscle in absolute terms, mainly in the upper body. Relative to starting size, gains were the same.
SO WHAT → Same principles, same programme. No special “female” hypertrophy plan needed.
Nightly HRV swings mirror your habits
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.
SO WHAT → Watch how stable your HRV is, not one morning’s number. Fix alcohol and sleep first.
Whole eggs vs egg whites after lifting
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.
SO WHAT → Total protein drives muscle growth. No need to throw away the yolk.
Ice on the neck between rounds: feels easier, same output
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.
SO WHAT → A cheap comfort tool for hot, repeated efforts. Don’t expect a performance boost.
16:8 eating while building muscle: it works, with trade-offs
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.
SO WHAT → Time-restricted eating fits a muscle phase. If top-end strength is the goal, a wider window may serve you better.
Up to half of tested supplements contained banned substances
Lab analyses found anabolic agents or other prohibited substances in 14–50% of sampled sports supplement products.
SO WHAT → Buy third-party certified products, stick to the label dose and watch for overlapping ingredients.
Being unfit carried more risk than any cardiac risk factor
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.
SO WHAT → It is never too late to move up a fitness category. Each step down the ladder costs years.
Grip strength predicted death better than blood pressure
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.
SO WHAT → Test your grip once a year. Carries, hangs and heavy pulls keep it high.
Lactate shows how well you burn fat
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.
SO WHAT → This is the logic behind Zone 2: steady work just below the point where lactate starts to rise.
Browse the latest papers →
Nine summaries cover studies co-authored by exercise physiologist Andy Galpin. Four cover research at the core of Peter Attia’s longevity framework.
Protocols
From paper to program.
Each protocol lists its evidence base, its parameters and how we measure whether it works for you.
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
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
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
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′
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
Principles
- 01
Evidence over trends. Every recommendation cites its source and evidence level.
- 02
If it matters, measure it. Every program starts with a baseline and ends with a re-test.
- 03
Principles are universal. Programs are personal.
- 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.