How to Use Concurrent Training Interference Estimator
The Concurrent Training Interference Estimator predicts how much running alongside lifting blunts your strength, hypertrophy, and power gains. Enter your lift sessions per week, weekly run volume, run intensity, and rest days between conflicting sessions. The tool returns the estimated strength gain attenuation as a percentage, plus separate hypertrophy and power attenuation figures and a risk band, drawn from the Wilson 2012 meta-analysis.
What It Does
Use the calculator with intent
The Concurrent Training Interference Estimator predicts how much running alongside lifting blunts your strength, hypertrophy, and power gains. Enter your lift sessions per week, weekly run volume, run intensity, and rest days between conflicting sessions. The tool returns the estimated strength gain attenuation as a percentage, plus separate hypertrophy and power attenuation figures and a risk band, drawn from the Wilson 2012 meta-analysis.
Athletes, coaches, and AI agents who need a quick, reproducible answer with named limitations rather than a generic estimate.
Interpreting Results
The hero number is the estimated strength gain attenuation: the percentage of strength progress the model predicts you lose by running alongside lifting, relative to lifting alone. The secondary stats show the same attenuation for hypertrophy and power, plus a risk band. Higher percentages mean more predicted interference. Raising run volume or intensity, or cutting rest days between conflicting sessions, pushes the numbers up. Check the methodology page for the coefficient range before treating any figure as precise.
Input Steps
Field by field
- 1
Enter inputs
Enter your values using the sliders and steppers. Defaults represent a reasonable midpoint.
- 2
Read outputs
Read the hero number first. Secondary stats provide context and ranges.
- 3
Follow
Follow the methodology link for formulas, coefficients, and citations.
- 4
Adjust parameters
Adjust each input one at a time to see how the hero number responds.
Run a low-interference scenario (fewer lifts, modest easy run volume, an extra rest day) and a high-interference one (high run volume at interval intensity, no rest day) — the delta shows the practical range your schedule can control.
Common Scenarios
Use realistic starting points
FAQ
Questions people ask next
The short answers readers usually want after the first pass.