Jiong How Lua - Morph Performance

Meet Our Athletes: Jiong How (Singapore)

I started to learn that athlete development is a long term project, not something to be rushed just for the sake of getting into race shape quickly…training according to zones is strategic and saves me plenty of training time to get good results, compared to doing junk miles.” Jiong How (Morph Performance Coached Athlete, Singapore)

Introduce yourself. 

I am Jiong How, 23, a NUS Geography Undergrad. I spend a bit too much time studying, dreaming and procrastinating, and tend to get very obsessed about my pursuits.

How long have you been training with Morph Performance? 

1 year 4 months. (Since 2016)

What are your race or athletics goals?

ITRA 600 (International Trail Running Association), sub 3:20 marathon at some point. MDS Sahara is a long time dream too.

I wish to do an IRONMAN at some point but that can wait for now.

What were your training challenges and pain points before training with Morph?

I had a lack of an understanding on how to build a strong base without getting injured over heavy volume. Used to suffer from ITBS and some other overuse injuries.

My structure of training was really poor and I lacked discipline, motivation and belief that I could do it.

It still currently suffers from my obsessive work ethic and poor time management, but things have certainly gotten much better.

Jiong How Lua - Morph Performance

Jiong How coming in 9th @ Ultra Trail Nan 50

Best athletic/race or fitness achievements to date. 

HMDS 2017 Finish (Half Marathon des sables Fuerteventura)

Ultra Trail Nan 50 (9th)

How did training with Morph change your approach and mindset to training?  

I started to learn that athlete development is a long term project, not something to be rushed just for the sake of getting into race shape quickly.

It is a matter of sustainability, less about trying to finish and cope with each and every workout assigned given that we all have a whole range of life stresses to deal with.

To think long term is to embrace the difficulty of training, and knowing and believing that it will all work out in the end, even if sometimes things do not go to plan.

Following the plan and training according to zones is strategic and saves me plenty of training time to get good results, compared to doing junk miles.

What’s next for you in training or racing? 

Singapore Standard Chartered Marathon and Ultra Trail Australia 100.

swim smooth morph performance

Swim Smooth: Swim Squad and Video Analysis

Swim Smooth Swim Squad and Video Analysis

We have partnered with Swim Smooth to help our triathletes and athletes improve their swimming technique and swim specific fitness.

Swim Smooth is the worlds leading authority in Adult Swimming, we believe in an individualised approach to coaching.

 Swim Smooth’s home is in Perth, where our head coach Paul Newsom has been leading over 400 squad members since 2004. Coaching swimmers across the world with video analysis that is a game changer in achieving your next level in swimming.

Not only is the program known for its specific Swim Type*  system that allows our certified coaches to figure out the right technique and training for you. The International Triathlon Union (ITU) believes in our methods and has partnered with us to introduce in their program the new mind set of freestyle learning and triathlon training. That’s pretty cool!

Check out their website to learn why this program is the best change for your swim training and our philosophy on the controversial aspects of swim coaching.

Register Now




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How to Calculate an Elevation Gain for a Treadmill

How to Calculate an Elevation Gain for a Treadmill

Whenever we travel for work or when the weather goes against our training schedule, the trusty treadmill can be a real life saver to get the workout done.  Here’s how you can get the elevation training in using a treadmill!

Things You’ll Need: Smart Phone Calculator App

Step 1

Note the percent grade, or incline, setting of your treadmill. For example, 6 percent.

Step 2

Divide the percent grade by 100. For example, 6 / 100 = 0.06.

Step 3

Calculate the horizontal distance you have run on the treadmill. For example, you have run 2.5 kilometers. 2500m x cos [arctan (0.06)] = 2500m x cos [ 3.43º ] = 2500m x 0.998 = 2495m.

Step 4

Multiply your answer by 0.06. For example, 2495m x 0.06 = 149.7m. You have completed an elevation gain of approximately 150 meters (rounded up).

Using Arctangent

Elevation Gain Calculator Threadmill

Work Out Slope Distance

Divide your target elevation gain by the percent grade and divide by the cosine of the arctangent of the slope ratio. For example, 150m / 0.06 = 2500m / 0.998 = 2505m.

Work Out Percent Grade

Divide your target elevation gain by the horizontal distance. For example, 150m / (2500m x 0.998)= 0.06 x 100 = 6.


Morph Performance Athlete - Terence Swee

Meet Our Athletes: Terence Swee (Singapore)

If you want to maximise your ROI on your limited training time, then you need Morph. Life is too exciting and short to be wasted on junk miles. Only run what you absolutely need to…” Terence Swee (Morph Performance Coached Athlete, Singapore)

Introduce yourself. 

Terence Swee, 46 from Singapore My company invented automatic video editing, and recently, automatic creation of photobooks using AI, so I travel the world licensing our technologies to phone, camera and drone makers. And recently, the customer base has expanded to include photobook and theme-park related companies. So I typically visit all the major markets (Europe, USA, Japan, Korea, China) a few times a year. I spend about 600 hours a year on my ass in a projectile and 180 nights in a hotel or airport.

How long have you been training with Morph Performance? 

Since 2015.

What are your race or athletics goals?

I mostly want to live a full life in spite of my brutal work regime. So I set myself general goals and just for a challenge, some race-specific ones. My general goal is a concept of “any given Sunday”…which basically means I want to be in a condition where I can still be able to have all the wonton mee, foie, cheese and beers I crave and be able to attempt on a whim, without any specific training or preparation, a half Ironman or a sub-5hr marathon.

Why? I believe that the world is a dangerous place…and if I am ever caught in a tsunami or earthquake or stuck on a mountain or volcano, and am not injured, I wanna be a useful survivor, and be able to carry someone and trek/run/limp to the nearest airfield to be evacuated.

In 2018, I was lucky enough to get ballot entry to both the Berlin and Chicago Marathons. So since I am going to travel across two oceans to run, I set myself a specific challenge to clock a sub-4hr marathon. Now that I have achieved that, I’d like to race a sub-13hr Ironman next year and improve my triathlon marathon time to be sub-4:30.

What were your training challenges and pain points before training with Morph?

Without a structured training program, without knowing my lactate threshold and heart rate zones, I was simply running in the dark. Cramps will plague me at the most unpredictable moments, and I would never know why. I used to sign up for races, and start doing some mileage 3 weeks before the race, and predictably, suffer for it.

With Morph’s online training program and lab testing, I now know exactly when my fuel system switches from fat burning to glycogen fueling. I know how I feel at which heart rates and how long I will last. I know exactly how much sweat and salt I lose per hour in any given condition, and have never had to worry about cramps again.

Like everyone else, I used to clock many junk miles, following standard training plans available online, or merely joining friends for weekend rides when I can wake up, and how much distance I cover is really up to which gang I am riding with that week! I did my first Ironman when I was a post-grad student. 15 years and 15 pounds later, given my heavy workload and time on the road, I thought doing another Ironman was out of the question.

But in 2015, I got lab tested, started on the Morph program, and prepared for an Ironman in just 4 months, where I got 1.5hrs faster and it hardly affected my lifestyle! And I reckon I only managed to hit 40% of the prescribed training sessions due to my work travels.

Best athletic/race or fitness achievements to date. 

I did a few seconds under 4hrs for the Berlin Marathon 2018, and a 4:04 just three weeks later in a wet and cold Chicago Marathon in a severely fatigued state. (I did both races as part of a 1 month round the world business trip!)

How did training with Morph change your approach and mindset to training?  

Morph Performance’s focus on effective and efficient training, lab testing, and customized training programs based on data appeals to the engineer in me. Now I actually look forward to training because I know I only need to do so much, to achieve my goals! My travel lifestyle has changed slightly to accomodate the training goals…so much so that I now search for hotels for my trips using elevation maps!

When a business trip stretches over a weekend, I find myself planning on which city I should spend that weekend in, so that I can hit my weekend long run and elevation goals! The weekday trainings were very manageable, typically only 45 mins, 2 to 3 times during the weekdays.

I am now very acquainted with the fire escape stairwells of hotels in Tokyo, the hills in the Presidio, Hampstead Heath, Central Park and Sacre Couer…I now start each race very confident, knowing exactly how I will feel at each mile, how fast I can go, when to take a gel, and what time I will get back from the race for the real breakfast!

What’s next for you in training or racing? 

I usually don’t plan ahead for my races…it really depends on which city I will be in…(and that’s typically only planned 2 weeks ahead). At this point, I know I have a Tokyo Marathon slot in early March 2019…and I hope to do a full Ironman next year, probably in Europe in summer… as for training, I want to get to a state where I consistently complete a sub-4hr marathon comfortably.

Morph Performance Strength Training Class

Strength Training Classes Starting 5th Dec 2018

WhatsApp Image 2018-11-07 at 9.17.56 AMStrength Training Classes for Runners and Triathletes (Singapore)

Starting 5 Dec 2018

Every Wed, 7-8pm

Meeting Point: Along Singapore River behind the Grand Copthorne Waterfront Hotel.
(Grand Copthorne Waterfront Hotel, Singapore 169663) | MAP

Subsequent classes are SGD$30 per person.

Click here to register!

We have partnered with International Fitness Consultants (IFC) to provide strength classes specifically for runners, triathletes and endurance athletes. This class is designed to accelerate strength and minimise injuries, and most importantly, to activate muscles that have weakened over time. The class will be in a group setting of 6 – 10 pax, and conducted along the Singapore River behind the Grand Copthorne Waterfront Hotel.

For further enquiries, please call Greg @ IFC +65 9452 2772

Morph Weekly Run

Morph Performance Weekly Fartlek and Hill Attack Sessions

Morph Weekly Run

Morph Performance Weekly Fartlek and Hill Attack Group Runs 

To support to our Morph community in their training (and to have some fun while at it!), we have organised two weekly runs which are open to all Morphletes and their friends. Looking forward to having more Morphletes join us each week!

Tuesdays Speed Play

630am @ Botanical Gardens, Nassim Gate
35-55min hilly fartlek session.
Park at Nassim Gate Carpark B or C.
Meeting point: Info/Visitor Area. Near lockers, toilet and water cooler. | MAP
5 min warmup on the flat carpark loop while waiting for late comers.



Thursdays Hill Attack

Thursdays 7PM @ Fort Canning
7PM for 35-55min hill attack session.
Meeting point @ Open carpark beside, Fort Canning MRT. | MAP
5 min warmup on the flat foothill loop while waiting for late comers.



If you are not a Morph Performance athlete and will like to join us, please contact us.


Is this the running coach of the future?

Is this the running coach of the future?

This story was featured on

No matter the sport, every athlete strives to be the best in their field. As the sport of athletics continues to evolve, standards rise ever upwards as improvements in training methodology result in more and more athletes being able to achieve peak performance. Not surprisingly, technology has played a significant role in supporting this growth. Combining personalised support with real-time analytics, Morph Performance’s Reactor training programme is one such example of how modern innovation has been brought to the fore when it comes to optimising human athletic performance.

The Reactor training programme is the shining star of Morph Performance, a sports science and technology company based out of the Sydney Academy of Sport that provides testing services and online training solutions tailored towards endurance sports like distance running and triathlons.

At first glance, it might seem like Reactor might be just another online training app, but it is far from being that. While standard fare like prescribed training programmes and online support can be expected, the thing that sets Reactor apart from the rest is its degree of focus.

Morph Performance’s approach to optimal training lies in the correct prescription of heart rate zones to manage training intensities and benefits. By utilising cross-platform synchronisation with third-party fitness wearables like Garmin, Reactor is able to generate feedback based in the data collected by such devices, which allows for the constant measurement and adjustment of the athlete’s training in order to maximise results.

Vasanthi Perumal, an avid distance runner who competes 10 to 12 times a year, has nothing but high praise for Reactor and the way it has benefitted her training experience. “It’s a totally different way of training; I like it so much,” she says. “With Reactor, I have an online coach who can guide me and give me tips and advice on how to run.  Its focus is based on heart rate, which is very different from how I typically monitor my training (e.g. calories burnt, kilometres covered and time clocked).”

For Vasanthi, her typical training regimen pre-Reactor comprised a combination of circuit training and track runs at the neighbourhood stadium. Now, her training toolbox contains a myriad of elements such as rolling hills, flats, speed work, agility drills and ascending/descending runs. “I’ve always avoided hill work before as they tend to left me breathless, but my coach explained the need for hill training, including its benefits and how to execute them correctly, which helped me a lot in terms of performance,” she says. “I love Reactor and the results definitely show; my timing’s improved and the post-run recovery is much smoother now.”

The value of having support in the form of a programme like Reactor is more than tangible – better quality training, high-calibre support and coaching, improved results and an injury-free experience. Endurance athletes are painfully aware of how optimal training often means having to toe the line; Reactor addresses this by cultivating certainty with the elimination of guesswork (through an individualised approach no less). That leaves athletes free to do what they do best: train.


How to hack training for fat loss and performance (Podcast)

How to hack training for fat loss and performance (Podcast)

This podcast originally featured on

In Episode 122 we are joined by Jon Fong from Morph Performance. Learn how to hack your training for fat loss and performance using metabolic testing and key data points.


Show Notes:

Follow Morph Performance online:




Jon Fong - Morph Performance

After His Dashed Olympic Dreams, Former Triathlete Helps Others With His Sport Science Startup

This article was featured on

Perhaps the highlight of 2016 for Singapore’s athletic’s scene was when our Golden Boy Joseph Schooling clinched a historic gold medal in the 100m butterfly event, beating his childhood hero Michael Phelps and bringing home glory.

Our Paralympians did well themselves, bringing home a total of three medals including the two gold medals by our Golden Girl Yip Pin Xiu in the 100m S2 backstroke and the 50m S2 backstroke events.

An athlete’s career is not easy – physically and mentally.

People might say it’s all talent, but I think becoming an athlete is more than genetics. Talent without hard work is just above average.

They spend hundreds and hundreds of hours honing their skills, techniques, and endurance.

Like Olympian gymnast Simone Biles said in reality show Dancing With The Stars, I can understand the utter disappointment and immense vexation athletes feel when they fail to perform at their best; or worse, when they get injured.

Suffering a shin splint at the peak of my time in Track & Field during my polytechnic days really affected me badly. I could not run with my teammates and my overall fitness decreased a lot.

Eventually, I fell into a short bout of depression and I never really felt like I could get back to my best even after I recovered.

But here’s a feel-good story of how one former elite swimmer-turned-triathlete picked himself up after developing a heart condition which brought his Olympic dreams to an abrupt halt.

Morphing From An Athlete To An Entrepreneur

Jonathan Fong (38), is the head coach, founder, and Sports Scientist of Morph Performance, a sports science and technology company providing testing services and online training solutions to endurance athletes worldwide.

But before he was all of these, he started swimming at age 10 and trained under the late Mr Kee Soon Bee.

Jonathan was an elite swimmer who represented Singapore in the 1,500m freestyle event at international competitions until he was 16-years-old.

When he was 15, he tried doing triathlons and had since fell in love with it. He received several awards from the Singapore National Olympic Council and continued to represent Singapore for the next decade.

He studied Kinesiology and discovered his passion through working with athletes as a sports scientist, then he got certified as a high performance coach with the International Triathlon Union.

Jonathan with his Morphletes / Image Credit: Jonathan Fong

As if his passion for sports is not inspiring enough, Jonathan began helping people take up endurance sport “in a bid to get healthy and challenge themselves physically”.

Over the past decade, I have trained over a thousand athletes taking part in various endurance events such as marathons, ultramarathons and Ironman triathlons all over the world. They range from complete beginners, top age groupers, and elite athletes as well.

But what made him devote his time to Morph Performance?

After pushing his body to the limits for close to two decades, Jonathan’s body broke down, causing him to miss his Olympic dream.

He developed a cardiac condition called “Atrial or Supraventricular tachycardia (SVT)“, when the heart beats unusually fast.

It happened over a period of eight days, which caused tissue damage.

According to Wikipedia, “episodes can last from a few minutes to one or two days”.

This heart condition is not uncommon amongst athletes, with Wikipedia listing down a few athletes like Rebecca Soni and Dana Vollmer, Olympic swimmers, and Bobby Julich, the road bicycle racer.

It is pretty sad and it was the lowest point in my life, especially because of all the time and effort put in to chase that dream. It did, however, open my eyes to the fact that an athlete could be ridiculously fit, but not healthy at the same time due to the amount of physical stress put on their body from hours spent training hard and fast on a daily basis. There is only so much punishment our bodies can take before they begin to break and cause serious health issues.

“It was a very dark and scary experience going from the fittest time [of] my life to being confined to a bed. When I look back at how hard I pushed myself in training and the physical stress I was under, it was no surprise that this happened.”

Jonathan took two years to recover and before he was allowed to go back to endurance training. He now has to go for regular heart screenings and make sure that he doesn’t overdo his trainings and limits when racing like before.

“While it can’t compare with other more serious physical impediments, the emotional support I got helped me deal with the situation,” he added.

His choice to pursue his studies in sports science has led him to develop his passion in another way.

In 2015, the Sydney Academy of Sport reached out to him through his previous company to collaborate on “developing the commercial arm of their sports science department, which would help them reach out to ‘everyday people’”.

How To Be An Athlete

Not everyone can be a Usain Bolt or a Michael Phelps.

But everyone is an athlete in some way.

Image Credit: Jonathan Fong

Even though he is no longer smashing national records, he is very much still actively keeping himself, and the many others who are non-athletes, fit and healthy with his tailored training programmes.

It was through personal experiences and working with many working professionals who travelled often, had a family to look after, yet still wanted to pursue their sporting goals. Being an applied scientist and coach, I enjoyed teaching others about optimising the way they train and race.

“By making use of science and data, athletes can now improve their quality of training and in turn improve their performance without adding more stress to their bodies.”

In the Inc. Southeast Asia article, he explained that with sports science, there is “no room for guesswork” and that they can “train intelligently” using the clients’ measurements when they visit the lab.

His programme – which he took five years to develop – includes educating his clients on “developing an efficient lactate clearing system [that] improves their sports performance”.

On top of that, they get to learn how to use their fat stores efficiently to become leaner, “have better energy levels and reduce the risk of developing lifestyle diseases” such as stroke and obesity.

He said, “All this is done by following their specific heart rate zones during exercise.”

Jonathan then further explained that heart rate zones differ from people to people in an interview with Pris Chew. By focusing on using heart rate zones to train, it makes them “better long-distance athletes” because it makes the body utilise “different types of energy systems”.

Fun fact: he had an inspiration for the company’s name when he was running on a beach one day in Sydney. He wanted to “establish a company that helps people transform the way they think of training”.

Hence, the name Morph Performance.

On a philosophical level, if “mind over body” is an equation, then all of us can be athletes.

It’s just how we choose to improve on our bodies and mind.

Morphing On

After going through so many trials and tribulations, you’d think that setting up a business in a field he is familiar in would go swimmingly well.

Setting up a technology company within months of moving out of Singapore was a “sink or swim situation” because he had to put the development team together and start building their web app.

The responsibility of generating revenue fell on his shoulders as increasing development costs and other difficulties he encountered made it especially challenging to release new app features on time.

“Since starting in early 2016, we have seen steady growth in our paid user database and we have increased the number to testing locations to meet the growing demand for sports science services in the Asia Pacific region,” he commented on the growth so far.

The determined founder revealed that he hopes sports science labs in major cities and “millions of athletes” will use Morph Performance’s paid iOS and Android app and incorporate it in their own trainings, “taking their sports performance to the next level and beyond”.

Fortunately, I was able to gain the support from my peers in the sports science and endurance sport industry, who shared my vision and played a massive role in backing up Morph Performance. What we have achieved so far till now would not have been possible if not for the combined efforts of my family, staff, and affiliated partners.

I will wrap it up with a saying from Confucius,

“It doesn’t matter how slowly you go as long as you do not stop.”

So, pace yourselves in your self-improvement quests for whatever you all aim to achieve!

For more information, visit their website here. Follow Jonathan and his team on Facebook here and Instagram here.



3D/2N TRI-Factor Engage Bintan Triathlon Camp 2017

3D/2N TRI-Factor Engage Bintan Triathlon Camp 2017

 7 Jul (Fri) – 9 Jul (Sun) 2017
Location: Bintan Lagoon Resort, Bintan Island, Indonesia
Athlete Price: SGD$998 – Twin/ Double Occupancy (Per Pax)
(SGD$100 & SGD$50 discount for First 10 Signups & Next 10 Signups respectively)
Non-Athlete Price: SGD$485
Single Room Top Up: SGD$132
To Register: Click here
Closing Date: 4 Jun 2017

Morph Performance is proud to announce our annual Bintan Triathlon Training Camp is back and will be held at the beautiful five-star Bintan Lagoon Resort. In partnership with Tri-Factor Series and Jacqtours, our camp offers a first-class experience coupled with the highest level of training/ racing information, endurance coaching, sports science testing and athlete support for triathletes.

Our training camp is uniquely designed to empower you to eat right, train smart and get strong – all these are key aspects to improve performance. The camp structure will focus on providing a balance between education, skills, training and testing for all experience levels

Most importantly, what makes Morph Performance really special are our partners and members. You will get to learn from talented practitioners and connect with some of the most interesting people at our camp.

This year, we have roped in Astavita, 2XU and Oakley as sponsors to ensure your training and recovery needs are met.

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Your Camp Support Crew:

Jon Fong Founder of Morph Performance. Jon oversees testing, education and coaching.

Jacq Tan – Founder of Jacqtours. Jacq oversees logistics and athlete/ concierge services.

Orange Room – Organizers of the Tri-Factor Series. Orange Room oversees logistics and camp administration.

Camp Agenda:

Our highly structured schedule will incorporate a variety of sessions throughout each day, but will also cater some time for you to “rest & relax” at the resort. We will provide a detailed agenda in June/ July, but here are the main highlights of the camp:

Education – Eat Right, Train Smart, Get Strong • Race Day – What To Expect

Skills – Open Water • Stroke Correction • Bike Handling & Climbing • Running Drills • Transitions

Training – Swim • Bike • Run • Strength & Stability • Stretch Cords • Yoga

TestingLactate Threshold

Support – Our support crew will ensure everything runs smoothly and you are well looked after.


What’s Included:

• Ferry to Bintan Lagoon Resort for you and your bike
Express customs clearance
Welcome to camp introduction on 7 Jul (Fri)
• 2017 Tri-Factor camp tee
• 2017 Tri-Factor camp goodie bag
• All your meals are covered from 7 Jul (Fri) – 9 Jul (Sun)
• Support vehicle (pumps, wheels and spares included) for all rides
• Daily fuel (fruit, water, isotonic drinks, bars, gels, etc) provided for all sessions
• Lactate Threshold test is valued at SGD$250
• Team challenge and camp awards on 9 Jul (Sun)
• Ferry back to Tanah Merah Terminal for you and your bike

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If you are keen to learn from the experts and seek an awesome training experience, register now to book your spot.

Note: Closing date for camp registration is 4 Jun 2017 (subject to room availability).