Planning

Concurrent Training Interference Estimator

How much smaller your strength, muscle and power gains may be when you run while lifting, anchored to the Wilson 2012 meta-analysis.

Result

Smaller strength gains

8.2%

Smaller muscle gains

13.9%

Smaller power gains

17.8%

Interference

Moderate

Lifting alone = 100%. Anchored to Wilson 2012; see the method for the scaling.

Lifting alone

100%

With your running

92% (-8.2%)

Current load is within manageable concurrent-training territory.

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

Formula Concurrent Training Interference Formula
Computes the hypertrophy penalty from concurrent cardio plus strength training: cardio above 3 sessions per week cuts muscle gain roughly 10-15%.
Formula Hybrid Training Planner Formula
Hybrid weekly plan: 2-3 strength + 3-4 endurance + 1-2 mobility. Schoenfeld/Roberts 2023 framework. AM cardio + PM strength, ≥6h separation, polarized intensity.
Formula Hybrid Athlete Macro Split Formula
Hybrid macro split: protein 2.0-2.2 g/kg, carbs 6-8 g/kg endurance day / 4-5 g/kg lift day, fat 0.8-1.0 g/kg. Roberts 2023. Fuels both strength and endurance demand.

Planning Calorie Deficit Calculator
Estimate required daily calorie deficit for a target timeline and bodyweight change.
Planning Body Recomposition Planner
Plan body-fat reduction pace, deficit targets, and protein needs around a timeline.
Nutrition TDEE Calculator
Estimate your daily energy expenditure with Mifflin-St Jeor + activity factors.
Nutrition Macro Calculator
Convert calorie targets into protein, carbs, and fat grams for your goal.

12 min read Concurrent Training Interference Effect on Hypertrophy
Concurrent training interference on hypertrophy was -0.35 in Wilson 2012 but shrank to -0.11 in the Schumann 2022 meta-analysis; lower-body 1RM showed none.
7 min read Concurrent Training Interference: 4 Lifts, 35km Running, 1 Rest Day
Concurrent training interference from 4 lifts + 35 km running: strength -16.3%, hypertrophy -21.5%, power -31.5%, plus the split rule that fixes it.
7 min read Hybrid Training Plan: 30km Running, 70/20/10 Intensity, Three Lifts
Hybrid training math for 30 km/week running (70% easy, 20% tempo, 10% interval) plus three lifts. Session map, recovery debt, realistic goal window.

The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.

import { compute } from "https://aifithub.io/engines/concurrent-training-interference.js";