The Sunrise Method · 12-week programme
The Sunrise Method
A complete, personal 12-week longevity programme that runs in your browser: real strength training with progression, guided Zone 2 and intervals, a weekly coach review, a 12-lesson course, recipes and meal plans, your Longevity Blueprint and an 80-page field guide. Built on the same evidence as everything on SWEATLAS Longevity.
12 weeks to a stronger, fitter, longer-lived you
One payment of $15. No subscription, no app store.
- Works on phone, tablet and laptop
- No account needed
- Every claim sourced
What you get
A coach's toolkit in your browser: everything works from the same plan and the same log, and adapts as you go.
A plan built around you
A deep intake: goals, training history, what to work around (knees, back, shoulders, wrists, balance), time, kit and diet. Moves, volume and cardio change with your answers.
Real strength training
Sets, reps and weights in pairs, with a rest timer and your target effort. Double progression tells you exactly when to add weight or move to a harder version.
Guided cardio
Zone 2 and interval sessions on a timer with your own heart rate bands, building from 3 × 3 to the classic 4 × 4.
Your Longevity Blueprint
Your fitness age, capacity profile, two priorities, week-12 aims, daily rhythm and fuel plan, written from your intake and tests. Printable.
A 12-week course
Twelve lessons and eight Sunrise Principles that explain the why, with actions to try, a question to answer and a quick check each week.
Fuel: recipes and meal plans
30 high-protein recipes for every diet, a weekly plan that lands near your protein target, one-tap logging and a shopping list by aisle.
A weekly coach review
Every Monday the app reads last week's sessions, effort, sleep, energy and habits, suggests what to change and can make the next week lighter.
Longevity report and logs
Capacity radar, estimated VO2max against age norms, waist-to-height, strength records, Zone 2 heart rate trend and every weekly review.
Tests that mean something
The 10-minute test at the start, week 6 and week 12, plus an optional 2-km walk or 12-minute run for a better VO2max estimate.
Light, sleep and protein
Your morning light window, caffeine cut-off and lights-out for your city, a sleep log and a protein tracker.
Milestones, calendar, backups
18 milestones, every session in your calendar with one file, and a backup you can load on another phone or laptop.
The field guide, about 80 pages
The method, your 12 weeks, the course, 30 recipes, a move library with coaching cues, log sheets and every source. Print it or keep the PDF.
Inside the app
Four of the eight tabs, with sample data. Everything stays in your browser.
Twelve weeks, three phases
Each phase builds on the last. The bars show the minutes of a typical four-day week.
- Strength
- Zone 2
- Intervals
- Mobility
Weeks 1–4
Foundation
Learn the moves, build the rhythm
Two short strength sessions and two easy Zone 2 sessions a week. The goal is consistency and good form, not exhaustion.
Weeks 5–8
Build
Step up a level, meet intervals
Strength moves up a level and later grows to 30 minutes. One cardio session becomes intervals: short hard efforts with easy minutes in between.
Weeks 9–12
Peak
The full dose, then the retest
Thirty-minute strength sessions, the classic 4 × 4 intervals and longer Zone 2. Week 12 is lighter, so you arrive fresh for your final test.
A typical week
Four training days, a short mobility block and daily habits. About two and a half hours of training a week by the end, most of it easy.
- MonStrength30 min
- TueZone 250 min
- WedMobility10 min
- ThuStrength30 min
- FriRest
- SatIntervals35 min · 4×4
- SunRest
Free tools or the full programme?
Our free tools are a great start, and they stay free. The Sunrise Method joins them into one coached plan that adapts to you.
| Free tools | The Sunrise Method | |
|---|---|---|
| Strength training | Timed circuits | Sets, reps, weights and progression |
| Personal plan | No | Built from a deep intake |
| Moves for knees, back, shoulders | No | Swapped automatically |
| Zone 2 and interval timers | No | Yes, with your heart rate bands |
| Home tests | Once | Three test days plus field tests |
| Course | Articles | 12 lessons and 8 principles |
| Nutrition | Protein calculator | 30 recipes, meal plans, shopping list |
| Weekly coach review | No | Every week |
| Longevity Blueprint and report | No | Fitness age, priorities, aims |
| Printable field guide | No | About 80 pages |
Why these pieces
The WHO recommends muscle-strengthening activity on at least two days a week, at every adult age. [1]
Across 16 cohort studies, this dose was linked to a 10–20% lower risk of death from any cause, heart disease and cancer. [2]
In 122,007 adults, the least fit group had about five times the risk of death of the fittest group over a median of 8.4 years. [6]
In a small trial of moderately trained men, 4 × 4-minute intervals raised VO2max more than the same work at a steady pace. [7]
A look inside the field guide
About 80 pages in three parts: the method, the course and 30 recipes, plus your 12 weeks, a move library with coaching cues and log sheets. Print it, or save a personal edition with your own plan.
Try a session first
Strong at Home, our free session player, is the engine of the method's strength days. Try a 20-minute session before you buy.
Questions
Who is it for?
Healthy adults who want to get stronger and fitter for the long run, from complete beginners to people who already train. The plan starts at your level.
How much time does it take?
Four training days a week of 20 to 50 minutes each, plus a 10-minute mobility block. You can also pick three or five days, and every session has a short version.
Do I need equipment?
No. A chair and a wall are enough. If you have dumbbells or a kettlebell, the plan uses them, and you can switch to the no-equipment version on any day.
Is it really personal?
Yes. The intake asks about your goals, training history, what bothers you, your time, kit and diet, and a short health check. Your answers change the moves, the volume, the cardio, your step target and your meal plan. Your logged sets then set the weights for every next session.
I have bad knees (or back, shoulders, wrists). Can I do it?
Tell the intake and the plan swaps the moves that load that area most, for example lunges for step-ups or bent-over rows for supported rows. Sharp or worsening pain is a reason to see a professional, not to push through.
What if I miss a week or get ill?
Pause the plan for a week in the settings, or move single sessions to another day. The field guide has a chapter on travel, illness, soreness and lost motivation.
What happens after week 12?
Start the next cycle with one tap: it begins a level up and uses your final test as the new baseline. Your first cycle stays in your history.
How do I get it?
After payment you receive an email with the field guide PDF and your access code. The code opens the app in your browser on any device.
Can I use it on my phone and my laptop?
Yes. Enter your code on each device. Your log lives in the browser you use, so download a backup on one device and load it on the other to move it across.
Is my data private?
Your plan, log, tests and body measurements are saved only in your browser. There is no account and nothing is uploaded.
Is this medical advice?
No. It's an evidence-based training programme for healthy adults. The VO2max and waist numbers are estimates for tracking your own trend, not a diagnosis. If you have a heart, joint or other condition, are pregnant or take medication, talk to your doctor before you start.
Start your 12 weeks
One payment, everything included, yours to keep.
- Personal plan from a deep intake
- Real strength training with progression
- Guided Zone 2 and interval sessions
- Your Longevity Blueprint
- 12-lesson course and 8 principles
- 30 recipes, meal plans, shopping lists
- Weekly coach review and report
- Field guide PDF, about 80 pages
Launching soon. The Sunrise Method opens in a few days. Join the Sunrise Letter and you'll be the first to know.
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
Sources
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462. doi:10.1136/bjsports-2020-102955
- Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022;56(13):755–763. doi:10.1136/bjsports-2021-105061
- Fragala MS, Cadore EL, Dorgo S, et al. Resistance training for older adults: position statement from the National Strength and Conditioning Association. J Strength Cond Res. 2019;33(8):2019–2052. doi:10.1519/JSC.0000000000003230
- Zourdos MC, Klemp A, Dolan C, et al. Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve. J Strength Cond Res. 2016;30(1):267–275. doi:10.1519/JSC.0000000000001049
- American College of Sports Medicine. American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708. doi:10.1249/MSS.0b013e3181915670
- Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W. Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing. JAMA Netw Open. 2018;1(6):e183605. doi:10.1001/jamanetworkopen.2018.3605
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- Drake C, Roehrs T, Shambroom J, Roth T. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013;9(11):1195–1200. doi:10.5664/jcsm.3170
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Last reviewed: 2026-11-05