The Regulated Athlete

Performance Deep Dive with Jonas

EN / DE

Where are you losing performance?

90 minutes to map your Performance Ecosystem. You know where to start, tackle your biggest obstacle and learn a tool that helps you switch off.

Book now · 397 €
Jonas Kilthau celebrating in the single scull after crossing the finish line

Why

Your outer system keeps growing. Does your inner one keep up?

3–10 %performance each of your five signals can cost you.1–3
30 minis just 5 % of a 10-hour Ironman. Or a DNF.
~7 %lower profitability in the same year when the boss is out for 5 to 7 days.4

The 5 % apply to most endurance sports: marathon, road racing, Hyrox, rowing. For entrepreneurs, race day is the most important meeting of the quarter.

Aero helmet · 400 €up to 4 minutes on the bike.5
Consultant day · ~2,550 €one day of a partner-level management consultant.6
Performance Deep Dive · 397 €shows you where your system loses performance. Without one extra minute of training.

What you get

What you leave with after 90 minutes.

You SleepEnergyBodyMoodDigestion
  1. 01

    Your Performance Ecosystem

    Your five signals, what your outer system demands of you and where your safety comes from. On one page, assessed personally by Jonas.

  2. 02

    Where you lose performance

    The spot where you lose the most right now, and your biggest obstacle, tackled right in the session.

  3. 03

    A tool to switch off

    You get to know it in the session and try it right away. +70 % relaxation on average in 50+ athletes.7

To be honest: 90 minutes won’t solve everything. The Deep Dive shows you where you lose performance and where to start. Putting it into practice is up to you afterwards, and if you want, we support you.
Jonas Kilthau

90 minutes with JonasRowing World Champion and 22+ years of building and scaling ecosystems: in the boat, in companies, in athletes. He knows what it means when everything has to come together on one single day.

Performance Deep Dive with Jonas
397 €
Jonas takes on a maximum of 4 Deep Dives per week. If you continue with coaching, the price is credited proportionally. Details in the session.
  • A preparation questionnaire beforehand, about 15 minutes
  • 90 minutes on video with Jonas, in English or German
  • Your ecosystem map, your tool, a PDF summary and a check-in after 14 days
Book now

Self-employed or business owner? The Deep Dive may be deductible as a business expense. Check with your tax advisor.

Right after payment you choose your appointment. Payment via CopeCart (checkout in German). Terms and cancellation · Privacy (in German)
Not a medical service.

Questions

In short

I already have a coach.

Your coach makes sure your performance is built. We look at whether it’s available on the day that matters most. Your plan stays as it is.

Is it in English?

Yes. The session, the questionnaire and the summary work in English or German, whatever suits you.

How much time does it take?

About 15 minutes for the preparation questionnaire and 90 minutes for the session.

I don’t do Ironman.

The 5 % apply to most endurance sports. Marathon, road racing, Hyrox, rowing: the question stays the same.

I’m an entrepreneur, not an athlete.

Then your race day is the most important meeting of the quarter. The question stays the same: where do you lose performance when it counts?

Can I deduct the Deep Dive?

If you are self-employed or run a business and it’s about your professional performance, it can be a business expense. It depends on your case, so check briefly with your tax advisor. You get a proper invoice via CopeCart.

Do I have to continue with coaching afterwards?

No. The Deep Dive stands on its own. If you want to go further, the price is credited proportionally. You’ll get the details in the session.

Sources and worked examples
  1. Oliver, S. J. et al. (2009). European Journal of Applied Physiology, 107. Sleep: −3 %.
  2. Marcora, S. M. & Bosio, A. (2007). Scandinavian Journal of Medicine & Science in Sports, 17(6). Muscle damage: −4 %.
  3. VanHeest, J. L. et al. (2014). Medicine & Science in Sports & Exercise, 46(1). Energy deficiency: −9.8 %.
  4. Bennedsen, M., Pérez-González, F. & Wolfenzon, D. (2020). The Journal of Finance, 75(4). About 13,000 Danish SMEs; the 7 % come from the authors’ INSEAD summary.
  5. BikeRadar: How aero is aero? Wind tunnel tests of aero helmets over 180 km.
  6. BDU Honorarstudie 2022 (German Association of Management Consultants): average daily rate at partner level.
  7. Our own data: self-rating on a scale from 1 (maximum tension) to 10 (maximum relaxation), on average from about 5.5 to 9.5. That the stress response can be trained: Lehrer, P. et al. (2020), Applied Psychophysiology and Biofeedback, 45(3).

5 % and 30 minutes are a worked example based on 10 hours, not a guaranteed result. The figures come from different studies and cannot be added up. Helmet price roughly based on market prices.