5 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.
Guides
Training guides
Research-backed hybrid guides you can turn into a program in the builder.
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.
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
From the guides
"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.