Skip to content
Get the app

A free week, scored.

This is the Hybrid Athlete Builder— a 5-day hybrid week of heavy lifting and real running, planned together so the runs don’t tax the lifts. Run it free, and see exactly what it does to your week — energy systems, recovery cost and cross-modal stimulus, all scored.

The week

Hybrid Athlete Builder

Intermediate5 days / weekHybrid

Two lifting days, two running days, one mixed-modal day. Keeps your lower-body strength and 1RM while you build 5K–10K aerobic capacity. Loads come as a % of your 1RM and the runs as a target pace — suggested from the rep range and RIR where we don’t have your numbers yet — so you’re never guessing at intensity. Progress the lifts by load, the runs by volume; accessories run to 1–2 reps in reserve.

MonHeavy lower
  • Back Squat5 × 3–5 · ~85%
  • Romanian Deadlift4 × 6–8 · ~78%
  • Hip Thrust3 × 8–12 · ~72%
  • Calf Raise3 × 15 · 1–2 RIR
TueRun · long slow distance
  • Easy long run60 min · Z2
WedHeavy upper
  • Bench Press5 × 3–5 · ~85%
  • Barbell Row4 × 6–8 · ~78%
  • Overhead Press3 × 6–8 · ~78%
  • Pull-Ups3 × 6–10 · 1–2 RIR
  • Barbell Curl3 × 8–12 · 1–2 RIR
ThuRun · intervals
  • 6 × 800 m @ VO₂max pace1:1 work:rest
FriMixed-modal conditioning
  • KB Swings4 × 15 · RPE 8
  • Chin-Ups4 × 6–8 · 1–2 RIR
  • Mixed-modal (row / ski-erg / bike)15 min

What it scores

What it scored

The same analytics you get in the app, run on this exact week — strength, conditioning, energy systems and recovery cost, all scored before you train any of it.

Strength stimulus per lift, building versus peaking load, across the eleven main barbell lifts.
Strength stimulus per lift — building vs peaking load, so your strength keeps progressing while the running builds.
Adaptation mix across strength, hypertrophy, muscular endurance and the three cardio intensities.
Adaptation mix — how the week splits across strength, hypertrophy and the conditioning systems.
Energy-system effective minutes against the bands: aerobic endurance 113, aerobic capacity 97, anaerobic capacity 28, anaerobic power 3.
Energy-system effective-minutes vs the literature bands — where the week lands for each aerobic and anaerobic quality.
Strength against conditioning for the week: 48 percent strength to 52 percent conditioning by recovery cost, conditioning cost by day, multi-modal load by day, and the adaptation focus.
Strength against conditioning — lifting and running drawn on one recovery budget, so neither quietly bankrupts the other.
Recovery cost by day, each day against its budget of 57, with the weekly total of 131.7 against a capacity of 241.
Recovery cost by day — every session costed before you train it, and the week inside its budget.

Run it, then make it yours.

Load this week into the app and every set gets scored as you train it. Then edit it in the builder — change the split, add a day, swap a lift — and watch the numbers move before you train it. Essential tier, no card.

Create your accountHow the scoring works