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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. 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 your strength keeps progressing while the conditioning 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, 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.

Get the appHow the scoring works