Learn it properly. For free.

The same progressions, timelines and numbers I use with my own clients. Use them on your own, and message me when you want someone to write the plan for you.

Calisthenics

Calisthenics level test

Enter seven simple test results and get your calisthenics level (1–5), your biggest gaps, and which skills you are ready to train.

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How to do your first pull-up

The progressions, weekly plan and realistic timeline to go from zero to your first strict pull-up.

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How long does a handstand take?

Realistic timelines from wall handstand to a freestanding hold, what speeds it up, and the drills that work.

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Want it coached? Calisthenics coaching

HYROX

Running pace calculator

Work out pace, finish time or distance for any run, with splits and race predictions for 5K, 10K, half marathon, marathon and HYROX.

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HYROX time calculator

Plan your run pace and station splits for a target HYROX finish time, or predict your finish from your own numbers. Includes division weights.

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Want it coached? HYROX coaching

Weight loss

Calorie and protein calculator

Daily calorie and protein targets for fat loss from your age, height, weight and activity, plus lower-calorie swaps for common Malaysian food.

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How long does it take to lose fat?

Realistic fat-loss rates and timelines, why the scale jumps around, and what speeds it up without crash dieting.

Read the guide

Want it coached? Weight loss coaching

Choosing a coach

Which coaching fits me?

Four quick questions to find the right format (in person, online or hybrid) and where to start.

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Ready to start?

Tell me your goal and I'll tell you how we get there. In person around PJ and KL, or online.

Most people just send their goal and we take it from there.

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Or follow the training on Instagram · @jeremiah.lung
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