Planning
Concurrent Training Interference Estimator
How much smaller your strength, muscle and power gains may be when you run while lifting, anchored to the Wilson 2012 meta-analysis.
Result
Strength gain: lifting alone vs with your running
Lifting alone = 100%. Anchored to Wilson 2012; see the method for the scaling.
Scheduling
Current load is within manageable concurrent-training territory.
The formula, worked through
- Formula Hybrid Training Planner Formula
Hybrid training planner formula: run days from weekly distance (2-5), lifts placed by goal, hard runs on run-only days, interference warnings and a load score.
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Articles
- 13 min read Concurrent Training Interference: Does Cardio Hurt Gains?
Concurrent training interference is small: in 43 studies cardio did not blunt muscle growth or max strength, but explosive strength lagged (Schumann 2022).
- 7 min read Concurrent Training Interference: 4 Lifts, 35km Running, 1 Rest Day
Concurrent training interference from 4 lifts + 35 km running: strength -16.3%, hypertrophy -21.5%, power -31.5%, plus the split rule that fixes it.
- 7 min read Hybrid Training Plan: 30km Running, 70/20/10 Intensity, Three Lifts
Hybrid training math for 30 km/week running (70% easy, 20% tempo, 10% interval) plus three lifts. Session map, recovery debt, realistic goal window.
Use it from an agent or code
Any agent can run this calculator by URL: put the inputs in the query string and get JSON back, with the inputs that used defaults and a line to cite (add format=md for markdown). MCP clients reach it through https://aifithub.io/mcp.
In code, import the same module; it runs where you import it, with no request or key.
import { compute } from "https://aifithub.io/engines/concurrent-training-interference.js";Input and output contract, TypeScript types and the guide for agents.