Lift and run.
Both.
Free strength programs that fit around your runs and rides, on two to four days.
Hybrid programs
Hybrid programs
9 programs
No programs match. Try a different search or category.
Plan around key runs
See your whole lifting week, so heavy leg days land away from your hardest runs or rides.
Open this programDAY 1 - MON - Squat
- Box Jump4×3 · RPE 7
- Back Squat4×6 · 70%
- Bulgarian Split Squat3×8 · RPE 7
- Single-Leg Calf Raise3×8 · RPE 7
- Hanging Leg Raise3×10 · RPE 7
DAY 2 - TUE - Bench
- Medicine Ball Chest Pass4×3 · RPE 7
- Bench Press4×6 · 72.5%
- Weighted Pull-Up3×8 · RPE 7
- Overhead Press3×8 · RPE 7
- Face Pull3×10 · RPE 7
DAY 3 - THU - Deadlift
- Broad Jump4×3 · RPE 7
- Deadlift3×5 · 72.5%
- Front Squat3×8 · RPE 7
- Nordic Curl Negative3×3 · RPE 7.5
- Copenhagen Plank3×10 · RPE 7
DAY 4 - FRI - Upper Accessory
- Push Press4×3 · RPE 7
- Incline Dumbbell Press3×8 · RPE 7
- Barbell Row3×8 · RPE 7
- Lat Pulldown3×8 · RPE 7
- Suitcase Carry3×30 · RPE 7
Legs only twice
Upper days sit beside your hard endurance days.
Race season mode
Two short sessions and a lighter race week.
Jumps and fast lifts
Plyometrics for running and sprint finishes.
What the research says
An Eddens, van Someren and Howatson meta-analysis found a 6.91% greater gain in lower-body dynamic strength when resistance work came before endurance work, with no cost to aerobic capacity. Source
Seiler's review of elite endurance training found that about 80% of sessions were low intensity, with about 20% built around hard intervals near 90% of VO2max. Source
A second review agrees. Eddens, van Someren and Howatson pooled 10 studies and found a 6.91% greater gain in lower-body dynamic strength with resistance work first. Source
Guides
All guides5 min read
Concurrent Training Interference Effect Explained
What the interference effect is, what meta-analyses say about strength, size and power when you add cardio, and how to set up your lifting to keep gaining.
5 min read
Hybrid Athlete Training Program: A Weekly Plan
A hybrid athlete training program that fits 3 to 4 lifting days around running or conditioning, with session placement, sets, reps and weekly volume.
4 min read
Lifting and Cardio on the Same Day: Which First?
Should you lift or do cardio first? What the research says about order, how many hours to leave between sessions, and how to set up a same-day hybrid workout.
"Concurrent aerobic and strength training does not compromise muscle hypertrophy and maximal strength development. However, explosive strength gains may be attenuated, especially when aerobic and strength training are performed in the same session."
Schumann M, et al. Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function. Sports Medicine, 2022.