About

MONS Athletics

MONS Athletics is on a mission to help people live robust and become capable of going anywhere, anytime.

Created by Nico Nyberg. Not a professional athlete, but a dad of two young daughters with a full-time job. So every part of MONS respects the limits of a normal life. Sessions are set in time, not distance: it is what your body responds to, and it fits your day. Kettlebells and yoga can be done at home, with almost no equipment. We research the method thoroughly and update it as training science evolves.

Who MONS is for?

For those who want to live robust. To:

Take the stairs and not break a sweat
Carry their luggage, groceries or children and not think twice about the distance
Take on a new hobby and not worry if they’re fit enough
Climb up to the viewpoint at the end of that rocky path
Swim to that beautiful island right off the coast
Hike over that mountain pass and enjoy it all the way
Run a marathon to that other town for the fun of it
Do a full distance triathlon to test themselves
Be capable of going anywhere, anytime

MONS lets you start from where you are, and go as far as you want to go.

One day at a time.

MONS trains your whole body as one

MONS Athletics is a way of training. It builds a body that can go a long way and still get itself home.

It has three parts, and each one builds something the other two cannot.

Endurance builds the engine. Running, swimming and cycling.

Kettlebells build strength. Power from the hips, a strong back, and stability on one leg. One bell and about thirty minutes, at home or in the park.

Yoga builds the ability to move freely. Range you can use, and breath you can control when it gets hard.

Mobility carries strength, and strength carries endurance.

MONS gets you moving outside, like you are meant to

Humans are endurance animals. We walked out of Africa and kept going until we lived almost everywhere on Earth. We ran antelope down in the midday heat, carried loads over mountains and crossed open water.

The body is made for it. We sweat to stay cool on the move, our tendons spring back with every step, and the mind keeps us going long after we want to stop.

For most of history, daily life kept that body moving outdoors. Then chairs, cars and screens made movement optional, and your body keeps only what you ask of it.

Getting back out there pays you back: a stronger, fitter body, a better mood and a calmer, clearer mind. Endurance sport is how you get it.

Read it free. Let the app plan it.

The whole method is on this site, free. The reasoning, every movement, routine and session, and the studies behind them. No account, no download. Start with the method or the catalog.

The app does the planning. You pick a challenge. Each morning your coach looks at your goal, your recent training and your recovery. You tell it what your day allows, and it plans today around that, coached on your iPhone and Apple Watch. Your first 14 days are free. MONS Athletics on the App Store.

Who made it

I’m Nico Nyberg, a passionate amateur endurance athlete with a broad background in sport, from competitive youth golf to martial arts, skiing, snowboarding and more.

I have built my fitness up and lost it more than once. A knee injury in military service took two years to fix, and I built back to an Ironman 70.3. Then starting a family took me away from sport again. Eight months after I came back, I finished my first marathon.

How MONS came to be

In 2025 I signed up for a marathon and built 1stMarathon, an AI coach, to get me there.

Almost nothing I started with survived the year. Long runs set by distance stretched past three and a half hours and gave me plantar fasciitis, so training moved to time. A hundred sessions of the stretching running magazines prescribe did close to nothing, so mobility moved to yoga, and a hip problem I had carried for months went away. The gym did not fit my life, so strength moved to kettlebells at home.

Our second daughter was born one week before the race. I finished Helsinki in 4:22, with negative splits. Then I wanted to keep going, and 1stMarathon grew into MONS.

You get the version that survived. It is not about getting ready for your first marathon. It is about staying ready for anything.

I train in public, challenges included, at @niconyberg.

Key facts

Name: MONS Athletics
What it is: A training method for endurance athletes, and an app that puts it into practice
Started: 2025
Made by: Nico Nyberg, on his own. A personal project, not a company.
The method: Published here in full and free to read. No account, no app required.
What it trains: Endurance (running, swimming, cycling), kettlebells and yoga: the body as one system
The app: iPhone and Apple Watch. It plans the days and guides the sessions.
Get the app: On the App Store
App pricing: Subscription from $12.99 per month in the US, priced per region; annual is 20% less
Terms: Monthly or annual through the App Store. Cancel any time.
Website: monsathletics.com
Support: hello@monsathletics.com, answered by Nico
Social: @niconyberg on Instagram

Questions

What is MONS Athletics?

A way of training that builds a body capable of going anywhere, anytime. Endurance builds the engine, kettlebells build strength, and yoga builds the ability to move freely through it all. The app turns the method into a plan for today and coaches you through it.

Do I need the app to use the method?

No. The whole method is on this site, free, with no account: the reasoning, the movements, the routines and the sessions. The app is there because planning good training takes real work, every morning. If you would rather do that yourself, everything you need is here.

Who makes MONS Athletics?

Nico Nyberg. It is his own project, not a company. He wrote the method, built the app and the coach in it, and trains on it himself. When you email support, he answers.

Has the method been tested on anyone?

On the person who wrote it, through the eight months of training that ended in his first marathon, and every day since. That is the honest answer. Each part of the method that changed, changed because the training showed the old version did not work.

Is MONS only for runners?

No. Endurance is a capacity, not a sport. Running, swimming and cycling are all part of the method, and the body it builds can go a long way whichever way you choose to go.

Do I need an Apple Watch?

For the app, yes. It carries each session on your wrist and records your training, and that is what the coach plans from. The method itself needs only you, somewhere to go, and in time a kettlebell.

What does the app cost?

Your first 14 days are free. After that it is a subscription, from $12.99 a month in the US, priced per region by Apple. Annual costs 20% less. You pay through the App Store, so cancelling takes two taps in your iPhone settings and we never see your card. The method stays free either way.

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