Planning
As of 2026-04-24
How Hybrid Training Planner works
Methodology for the Hybrid Training Planner: formulas, coefficients, data sources, assumptions, and known limitations.
Scope
Builds a weekly schedule that balances running and lifting, flags interference, and suggests recovery placement.
Formula
weekly_load = running_sessions + lifting_sessions. Interference score = overlap between high-intensity run days and heavy lower-body lift days.
Coefficients
| Parameter | Value | Note |
|---|---|---|
| Recommended spacing | ≥ 6 h between heavy leg day and intense run | |
| Max high-intensity sessions | 3–4 per week for most lifters |
Data sources
- Wilson JM, Marin PJ, Rhea MR, et al. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res. 2012;26(8):2293-2307. — PMID 22002517. Canonical meta-analysis on concurrent training interference.
- Fyfe JJ, Bishop DJ, Stepto NK. Interference between concurrent resistance and endurance exercise: molecular bases and the role of individual training variables. Sports Med. 2014;44(6):743-762. — PMID 24728927. Mechanistic review of interference pathways.
- Schumann M, Feuerbacher JF, Sünkeler M, et al. Compatibility of concurrent aerobic and strength training for skeletal muscle size and function: an updated systematic review and meta-analysis. Sports Med. 2022;52(3):601-612. — PMID 34757594. Updated meta-analysis supporting day-separated concurrent training.
Assumptions
- Nutrition supports concurrent training (calories and protein adequate).
Approximation range
Interference is largest when heavy lifting follows long runs within 6 hours; separating by a full day largely eliminates it.
Limitations
- The tool cannot see sleep, stress, or life load.
- Elite athletes may violate defaults successfully; defaults are for recreational concurrent-training populations.
Reproducibility
4 lift + 3 run: plan orders heavy lower on non-interval days, places long run on a lifting rest day.
Change log
- 2026-04-24: methodology page first published.
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