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TPF Operator

Free training week

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

The engine’s read

The same analytics you get in the app, run on this exact week. Operator goes deeper than a single-modality plan can show — strength, conditioning, energy systems and cross-modality, all on one screen.

Strength stimulus per lift, building versus peaking load, across the eleven main barbell lifts.
Strength stimulus per lift — building vs peaking load, so the lifts hold while the engine builds.
Adaptation mix across strength, hypertrophy, muscular endurance, power, aerobic and anaerobic, with strength-versus-conditioning balance and per-day load.
Adaptation mix — how the week splits across strength, hypertrophy and the conditioning systems.
Energy-system effective minutes versus literature bands: aerobic endurance 88, aerobic capacity 83, anaerobic capacity 44, anaerobic power 5.
Energy-system effective-minutes vs the literature bands — where the week lands for each aerobic and anaerobic quality.
Expected stimulus per modality: run 219 minutes, ruck 88, bike 66, row 44, air bike 44, ski erg 33, swim 11.
Expected stimulus per modality — direct minutes plus cross-modality carryover from everything you trained.
Recovery cost by day: Thursday intervals are the biggest spend at 59.9; the week totals 153 of 197.
Recovery cost by day — Thursday’s interval session is the big spend; the week totals 153 of 197.

Run it with the numbers on.

Load this week into the app and every set gets scored as you train it — so you stop wondering whether it’s working and start seeing it. Free tier, no card.

Get the appHow the scoring works →