A useful starting point
Find the right first round.
This is not a test you can fail. It is a quick way to choose a session that leaves you with enough attention to learn.
Three questions
Answer from your normal day, not your best day. If you are returning after a long break, choose the gentler option.
Your starting point will appear here.
Practise with ShadowCoach →Use the result gently
Your starting point is a suggestion, not a diagnosis. Begin with a warm-up, keep your breathing available and stop if something feels wrong. The most useful signal is whether you can return tomorrow with a little more control.
ShadowCoach is designed for that middle ground: it can count punches, measure speed and offer live form prompts, while a qualified coach remains the right person for detailed instruction, injury questions and progression.