Sweatlas

Free · no sign-up to start

Free tests, tools and plans

Every free SWEATLAS Longevity tool in one place. Each one works right away in your browser; the printable bonus opens with the Sunrise Letter.

  1. Use any toolNo account, no app. Your answers stay on this device.
  2. Unlock the bonusJoin the Sunrise Letter once to open the printable extras.
  3. Unlocked everywhereOne sign-up opens the bonus on every page here, on this device.

Find your starting point

Short tests and planners that give you a baseline and a direction.

Self-test10 min

The 10-minute longevity test

Four home tests, one baseline to beat.

Open Quiz2 min

What's your longevity type?

Seven questions, one type, one first route.

Open Planner3 min

Design your 80

Pick what you want to do at 80. Get your two training priorities.

Open

Tools to use every day

Interactive helpers for light, movement, strength and supplements.

Planner3 min

The Light Map

Your real sunrise, your sleep and your social jetlag on one 24-hour sun dial.

Open Desk timer2 min

Movement Snacks

Audit your sitting, then let a gentle timer call one-minute moves through your workday.

Open Workout player20 min

Strong at Home

A guided 12, 20 or 30-minute strength session with a timer, cues and moving demos.

Open Evidence map4 min

The Supplement Reality Check

Ten popular supplements, seven goals, one honest map of what the trials found.

Open

Plans and challenges

Routines that turn the evidence into a daily habit.

Routine7 min

The 7-Minute Morning Map

Seven one-minute moves for a calmer, stronger morning.

Open Challenge5 min

The 28-day Sunrise Reset

Four weeks, one small change a day, with the Sunrise Letter.

Open
Ready for the full plan?The Sunrise MethodA personal 12-week plan: real strength training with progression, guided Zone 2 and intervals, a 12-lesson course, recipes and meal plans, your Longevity Blueprint and an 80-page field guide. One payment of $15.See the programme

Free with the Sunrise Letter

The 28-day Sunrise Reset

Four weeks, one small action a day: sleep, heart, strength, fuel and calm. About ten minutes on most days, and every step links to the guide behind it.

  • 28 days in four weeks: Rise, Engine, Strong, Steady
  • A tracker that saves your progress on your device, plus a printable plan
  • Three numbers to watch move: wake-time mornings, Zone 2 minutes, chair stands
  • Then the Sunrise Letter: calm, useful longevity news, only when there's something worth saying

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Sweatlas: Your Hybrid Training Map

Free tests, tools and plans

Every free SWEATLAS Longevity tool in one place: the Light Map, a guided strength session, the Supplement Reality Check, Movement Snacks, home tests and planners.

For educational purposes only. Not medical advice. Talk to your doctor before changing your training, diet or supplements, especially if you're pregnant, have a condition or take medication.