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Move freely. Train smarter.

A personal movement or training plan online, built around your goal, your time and what you can do. We write the plan and follow your progress in the diary.

What do you want to achieve?

I want to move moreDesk job, regular exercise, getting back after a break
Not sure where to start?Start with a 30-minute consultation by video call. If you want a plan afterwards, it costs only €40.
An athlete in a gym lifting a barbell off the floor
Gift voucher

Who we help

  • Desk workers

    Sitting a lot and moving little? Short mobility and strength routines at home or at work, so you move more freely and have more energy.

  • Moving regularly

    Gym, running, cycling or workouts at home. A clear plan that fits your time and equipment, so you know what to do every day.

  • Returning to sport after a break

    Haven't trained for a while? A plan that brings you back to your usual load gradually and safely, step by step.

  • Preparing for a race

    Training plans for running, triathlon, swimming, rowing and HYROX: 4-week blocks, strength and mobility, race preparation.

  • Professional athletes

    We work with the Lithuanian national rowing team and know what a season and race preparation demand.

How it works

  1. A woman at home at a laptop paying by phone with a bank card

    Choose a service

    Sign up and pay online in a few minutes.

  2. A woman at home on the floor on a video call with a phone on a stand

    Tell us about yourself

    On a video call or in a questionnaire: goals, experience, equipment you have and any health limitations.

  3. A woman at home sitting on a mat looking at her plan on a phone

    Get a clear plan

    Exercises with explanations, fitted to your time, equipment and sport.

  4. Diary screen on a phone: the week's result and the physiotherapist's comments

    Your physiotherapist follows you

    You log workouts in the diary on your phone. Your physiotherapist sees how it's going, comments, answers questions within 24 hours and adjusts the plan.

Not just a plan – support every week

You log every workout in the diary or the KINERA app on your phone. Your physiotherapist sees how it's going and adjusts the plan when needed.

  1. Diary screen on a phone: today's planned workout and exercises with last time's results

    Today's workout

    Open the app and see what to do today. Last time's weights are right there; "Repeat" is one tap.

  2. Diary screen on a phone: a "New record!" message after saving a workout

    Records and motivation

    Beat your best? The diary notices and celebrates with you.

  3. Diary screen on a phone: 3 of 4 workouts this week and comments from the physiotherapist

    Comments from your physiotherapist

    Your specialist sees your workouts and how you feel, sends advice and adjusts the plan if needed.

  4. Diary screen on a phone: exercise progress charts with records

    Progress you can see

    Charts show how your strength grows week by week.

The diary and the app are included in every plan. The screens show sample data.

What your plan looks like

Along with the diary you also get your plan as a PDF – handy to print or keep with you at the gym. Here's an example.

  • Weekly schedule: what you train on which day
  • General rules: sets, reps and rest
  • Every exercise with photos and technique cues
  • Built individually from your questionnaire or consultation

Details are hidden in the example; your plan's content is tailored to you.

Order a physical activity plan – €50

Services and prices

If the plan doesn't fit your schedule or abilities, we adjust it until it does. Free of charge.

Physical activity plan

No call, based on a questionnaire

€50

Not training for a race, but want to exercise regularly with a clear plan? We'll build a general 4-week plan around the WHO physical activity guidelines, your goal, your time and the equipment you have.

  • Personal 4-week exercise plan
  • General recommendations based on your questionnaire
  • Physiotherapist follow-up: sees your workouts in the diary and adjusts the plan
  • Answers to your questions within 24 hours
  • After 4 weeks you can continue for €29/month

Training for a race or training hard? Choose sports plans.

Fill in the questionnaire

Sports consultation and plan

30-minute video call + plan

€70

On a video call we assess your fitness and movement, and afterwards we build your personal physical activity plan.

  • Fitness and movement assessment
  • Recommendations right after the call
  • Personal 4-week exercise plan
  • Physiotherapist follow-up: sees your workouts in the diary and adjusts the plan
  • Answers to your questions within 24 hours

Sports plans

Running, triathlon, swimming, rowing, HYROX

from €49/mo

Training for a race or on a demanding schedule? A personal training plan and support all the way to the start line. Running, triathlon, swimming, rowing, HYROX.

  • Personal plan tailored to your sport
  • Plan in 4-week blocks, updated every month
  • Physiotherapist follow-up: sees your workouts in the diary and adjusts the plan
  • Answers within 24 hours
  • Paid monthly, or up front with up to 15% off

Sports consultation

30-minute video call · We assess your fitness and movement. We advise how to reach your goal safely and give you recommendations.

Gift voucher

Give a consultation or a plan with a physiotherapist's support – you get the PDF voucher right after paying.

Give as a gift

Sports plans

1. Your goal

Level: Base · €49/mo · recommended length 3 months

2. Payment
Programme length

The longer the programme, the bigger the discount: 3–5 months −10 %, 6–8 months −15 %.

You pay now€132

What's included

  • Starting questionnaire: experience, goal, time, injuries
  • Personal plan in 4-week blocks, adjusted to your progress
  • Physiotherapist follow-up: sees your workouts in the diary and adjusts the plan
  • Strength and mobility work that helps prevent injuries
  • Answers to your questions within 24 hours
  • Taper weeks and a race-day strategy
  • Full payment only: a 30-min video consultation every month

Terms

  • Monthly payment: minimum 3 months; you can cancel before the next payment date.
  • Full payment: no refund for a month that has started; the remaining months are refunded at the discounted monthly rate you paid, minus consultations used (€30 each).
  • Unused monthly consultations don't carry over.
  • Prices are final.

Team

If you'd like to work with a particular specialist, mention it when you sign up.

Edmundas Zlatkus

Edmundas Zlatkus

Physiotherapist

  • Vilnius University, BSc in Physiotherapy
  • 4 years of experience with clients
  • Currently works at Hila clinic
  • 1.5 years at Euromed clinic
  • 4 years of sports massage practice
  • Works with private clients
  • Builds individual plans tailored to a specific sport
Jonas Šaparavičius

Jonas Šaparavičius

Physiotherapist

  • Vilnius University, BSc in Physiotherapy
  • 1 year of experience with clients
  • Member of the Lithuanian national rowing team, professional athlete
  • Works with athletes and the Lithuanian national rowing team
  • Experience in the public sector
  • Sauna specialist
  • Builds individual plans tailored to a specific sport

Sign up

1. Choose a service

Prices are final. You pay securely through Stripe when you sign up.

2. Pick a time and pay

If you'd like a particular specialist, add their name in the notes of the booking form. Once you pick a time, you'll be taken to payment. Have a promotion code? Enter it on the payment page.

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Frequently asked questions

Is an online sports consultation as useful as in person?

In most cases, yes. We assess your movement on camera, and you do the exercises wherever suits you. If your situation needs a doctor or another specialist in person, we'll tell you so.

What do I need for the consultation?

A phone or computer with a camera, a quiet space where you can move freely, and comfortable clothes. You'll get the call link in your confirmation email.

How does payment work?

You pay when you sign up, through Stripe, by card or another method offered on their page. If you have a promotion code, you enter it there too. We never see or store your card details.

Can I cancel and get a refund?

Yes. Within 14 days of payment you can withdraw and get a full refund, as long as the consultation hasn't taken place or the plan hasn't been sent. You can reschedule a consultation free of charge. Use the link in your confirmation email or write to us.

How soon will I get my plan?

Within 3 business days of the consultation or of paying for the questionnaire. We'll send it by email.

Does this replace seeing a doctor?

No. For severe or sudden pain, numbness, or after an accident, see a doctor first. In an emergency, call 112.

Have a question?

Write to us and we'll reply within one business day. Not sure which service fits? Tell us about your situation.

Want 10% off a plan?

We'll send the code once. It doesn't apply to a consultation on its own. Privacy policy