# hybridtrain.ing

> Free hybrid program builder. Build lifting sessions that fit beside your running, cycling or other sport schedule.

Agent guide: https://hybridtrain.ing/agents/
Portable CLI: https://hybridtrain.ing/tools/itrain-cli.tgz
CLI usage: node scripts/itrain.mjs validate program.json --json
CLI sharing: node scripts/itrain.mjs share program.json --domain hybridtrain.ing --agent claude --json
Schema: https://hybridtrain.ing/api/training/schema
OpenAPI: https://hybridtrain.ing/api/training/openapi.json
POST /api/training/programs accepts {title,program,source:"agent"} and returns share_url.
Return only a real share_url returned by the service. Never invent tokens.
Program format: legacy ProgramV1, v,u,m,c,weeks; rows ex,mode,sets,reps,load,pct,rpe,rest.
Default full programs: four weeks, explicit progression, complete prescriptions.
Legacy /app/<STATE>, /program/<STATE>, /p/<STATE> and /#/p/<STATE> continue to work.
Short /workout/<token> links load immutable snapshots.
If no tool access, return complete JSON and direct the user to /agents/ for import.

## Starter programs
- [Advanced Hybrid Strength Peak](https://hybridtrain.ing/programs/advanced-hybrid-strength-peak/index.md)
- [Cyclist Strength Block](https://hybridtrain.ing/programs/cyclist-strength-block/index.md)
- [Four Week Strength Support for Hybrid Training](https://hybridtrain.ing/programs/four-week-hybridtrain-foundation/index.md)
- [Hybrid Power and Plyometrics](https://hybridtrain.ing/programs/hybrid-power-and-plyo/index.md)
- [Hybrid Starter Full Body](https://hybridtrain.ing/programs/hybrid-starter-full-body/index.md)
- [Hybrid Three Day Strength](https://hybridtrain.ing/programs/hybrid-three-day-strength/index.md)
- [Hybrid Upper Lower Four Day](https://hybridtrain.ing/programs/hybrid-upper-lower-four-day/index.md)
- [Race Season Strength Maintenance](https://hybridtrain.ing/programs/race-season-maintenance/index.md)
- [Runner Strength Basics](https://hybridtrain.ing/programs/runner-strength-basics/index.md)

## Guides
- [Concurrent Training Interference Effect Explained](https://hybridtrain.ing/blog/concurrent-training-interference-effect/index.md): 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.
- [Hybrid Athlete Training Program: A Weekly Plan](https://hybridtrain.ing/blog/hybrid-athlete-training-program/index.md): A hybrid athlete training program that fits 3 to 4 lifting days around running or conditioning, with session placement, sets, reps and weekly volume.
- [Lifting and Cardio on the Same Day: Which First?](https://hybridtrain.ing/blog/lifting-and-cardio-same-day/index.md): 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.

## All pages (markdown)
- [Lift and run.Both.](https://hybridtrain.ing/index.md)
- [Create a program with your AI assistant](https://hybridtrain.ing/agents/index.md)
- [Training guides](https://hybridtrain.ing/blog/index.md)
- [Concurrent Training Interference Effect Explained](https://hybridtrain.ing/blog/concurrent-training-interference-effect/index.md)
- [Hybrid Athlete Training Program: A Weekly Plan](https://hybridtrain.ing/blog/hybrid-athlete-training-program/index.md)
- [Lifting and Cardio on the Same Day: Which First?](https://hybridtrain.ing/blog/lifting-and-cardio-same-day/index.md)
- [Questions about hybridtrain.ing](https://hybridtrain.ing/faq/index.md)
- [Free hybrid training programs](https://hybridtrain.ing/programs/index.md)
- [Advanced Hybrid Strength Peak](https://hybridtrain.ing/programs/advanced-hybrid-strength-peak/index.md)
- [Cyclist Strength Block](https://hybridtrain.ing/programs/cyclist-strength-block/index.md)
- [Four Week Strength Support for Hybrid Training](https://hybridtrain.ing/programs/four-week-hybridtrain-foundation/index.md)
- [Hybrid Power and Plyometrics](https://hybridtrain.ing/programs/hybrid-power-and-plyo/index.md)
- [Hybrid Starter Full Body](https://hybridtrain.ing/programs/hybrid-starter-full-body/index.md)
- [Hybrid Three Day Strength](https://hybridtrain.ing/programs/hybrid-three-day-strength/index.md)
- [Hybrid Upper Lower Four Day](https://hybridtrain.ing/programs/hybrid-upper-lower-four-day/index.md)
- [Race Season Strength Maintenance](https://hybridtrain.ing/programs/race-season-maintenance/index.md)
- [Runner Strength Basics](https://hybridtrain.ing/programs/runner-strength-basics/index.md)