You lift and you do cardio. Managing both without one undermining the other is the challenge. Your AI coach coordinates strength and endurance training using data from both sides.
The AI schedules your strength and cardio sessions with optimal spacing. Research shows that 6+ hours between modalities reduces the AMPK/mTOR pathway interference that blunts gains. Hard runs and heavy squats never stack back-to-back.
Lifting progression from Hevy (volume, intensity, 1RM estimates) and cardio performance from Strava (pace, heart rate, power) are tracked independently. The AI makes sure both are trending the right direction.
HRV, sleep, and strain data from WHOOP or Oura determine whether your body is ready for a hard lift, a tempo run, or a rest day. This prevents the cascading fatigue that's common when you train both modalities without recovery guidance.
You can set primary and secondary goals. Maintaining running while building strength? Or maintaining strength while training for a race? The AI adjusts volume distribution based on your priorities.
Connect Hevy for strength data and Strava for cardio. The AI tracks progress in both domains independently and manages the balance between them. Recovery data from WHOOP or Oura determines how to distribute training stress each week.
Not if managed properly. The interference effect is real but small, and it's most pronounced with high-volume running. The AI controls running volume, spaces sessions from heavy lifts, and prioritizes based on your goals. Most hybrid athletes make excellent progress in both domains with smart programming.
Ideally 6+ hours apart, or on separate days. The AI handles the scheduling based on your available time and recovery data. If you have to do both on the same day, strength first is generally better for preserving strength gains.
Yes, with adjustments. During base building, more emphasis goes to strength. As the race approaches, cardio volume increases while strength shifts to maintenance. The AI manages this transition based on your race date.
Most effective hybrid programs run 4-6 days per week with 2-3 lifting sessions and 2-3 cardio sessions. The AI designs your program based on your available days and recovery capacity.
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