For athletes · The Regulated Athlete

Sound familiar?

Early mornings. Long weekends. A whole season.

Hundreds of hours a year, a lot of money and even more commitment. Then, halfway through the race, your stomach turns and your legs go flat. The numbers in training were great, and on the day they don’t show up.

Age-grouper or pro: the margin between a good day and a great one sits in what nobody sees.

The fourth discipline

Swim. Bike. Run. And everything that makes your training count.

Sleep that recharges you, a stomach that holds up, recovery between hard days, a calm head on the start line. That’s the fourth discipline, and it decides how much of your training you take into the race.

Athletes who complete more than 80 % of their planned training weeks are seven times more likely to reach their season goal. The fourth discipline decides how many of those weeks you actually get.

Raysmith & Drew 2016

Jonas in the German double sculls, seen from behind

From age-grouper to pro

Who we work with

Whether you fit 12 hours of training around a full working week or train 25 hours as your job, the question is the same: how much of your training arrives on race day? The stakes differ. Your system works the same way.

Age-groupers chasing a slot

Kona, 70.3 Worlds, a qualifier. The fitness is there, the day has to deliver.

Long-distance athletes

Strong for 100 km, then the second half falls apart. Same story, every season.

Cyclists in a big block

Gran fondo or sportive ahead, and a new niggle every few weeks.

Pros in triathlon and cycling

You have a coach, a plan and a support team. We cover the part between the disciplines that nobody on it looks after.

The business case

Your season is an investment.

Age-grouper with a full-time job or professional: you put hundreds of hours into one day. Here’s what’s at stake, and what it takes.

Age-groupers with a job

You fit 10 to 15 hours of training around a full working week. You can’t add more hours, so the ones you have need to count. Your job and your race draw on the same system, and it pays for both from the same account.

Professionals

Your body is your business. Results decide contracts, sponsors and prize money, and on race day a few per cent decide between the podium and the pack. You already have the coach and the plan. We look after the fourth discipline.

What’s at stake

−7.6 %performance on average when sleep falls short, across 69 studies.Craven et al., 2022, Sports Medicine, meta-analysis
31 %of Ironman athletes reported serious gut problems during the race.Pfeiffer et al., 2012, Medicine & Science in Sports & Exercise
30 minis 5 % of a 10-hour Ironman. A worked example, not a promise.

What it takes

<15 mina day, built around your training plan.
No extra sessionsYour coach and your plan stay as they are.
3 minto find your blind spot. Free.

What can change

+46–113 minof extra sleep a night is what researchers recommend for athletes who sleep around seven hours.Cunha et al., 2023, Sports Medicine – Open, systematic review
+5.2 %in a distance test after two weeks of gut training, with 60 % fewer gut symptoms.Costa et al., 2017, Applied Physiology, Nutrition, and Metabolism
66 dayson average until a new habit runs on its own. A missed day set nobody back.Lally et al., 2010, European Journal of Social Psychology

The figures come from different studies and can’t be added up. Everyone responds differently, and we can’t guarantee results.

Different stakes. The same system. The same first step.

Grounded in science

The research behind it.

What decides how much of your training arrives on race day is well researched. Three examples:

Sleep

Of all the sleep strategies tested in athletes, sleeping longer at night or adding a nap improved physical and mental performance most clearly.

Cunha et al., 2023, Sports Medicine – Open, systematic review

Painkillers

At the start of ultra races, 22 % of urine samples contained anti-inflammatory painkillers. Far fewer runners said they had taken any.

Robach et al., 2024, Medicine & Science in Sports & Exercise

Energy & cycle

Too little energy for your training affects hormones, bones, immunity, mood and performance, in women and men alike. In women, a missing cycle is an early warning sign.

Mountjoy et al., 2023, IOC consensus, British Journal of Sports Medicine

Want the full list? Ask us, and we’ll send you the studies.

What we work towards

What you get out of it.

Sleep that actually recharges you
A stomach that holds up through the second half
Faster recovery between hard sessions
Calm on the start line
More planned training weeks completed

Everyone responds differently. We can’t guarantee results.

<1 %

of your week

Whether you train 10 hours a week or 30, the fourth discipline takes under 15 minutes a day, built around your training plan. No extra sessions, no new block in your calendar.

Kona 27

Five athletes. One goal: Kona 2027.

Together with coach Lubos Bilek we take five athletes to the Ironman World Championship on 9 October 2027. Training from Lubos, the fourth discipline from us.

See Kona 27

Your first step

Find your blind spot in 3 minutes.

Before anyone works on anything, you need to know where you lose performance. That's where everyone starts with us, pros included.

01

Answer 11 everyday situations

Race day, the office, the night before. No lab, no wearable, no right or wrong.

02

Enter your email

Your result goes straight to your inbox, so you can come back to it any time.

03

See your strongest signal

Where your system loses performance first, and what it means for you.

Find your blind spotfree · 3 minutes

Get in touch

Sound like you?

Write to Jonas directly. He answers personally.

Jonas KilthauFormer rowing world champion · Master's in strategyWrite to Jonas Connect on LinkedIn

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