Many lifters assume endurance work harms muscle progress or power, and it’s the rationale they use for not coaching cardio. Whereas this can be simply an excuse for some, different lifters have been led to consider this is absolutely the fact.
Combining power coaching and cardio conditioning inside the identical program is named “Concurrent Coaching”, and up to date proof reveals that interference between the 2 isn’t a assure as as soon as thought.
When intensities, sequencing, and coaching modes are structured appropriately, concurrent coaching may even improve each muscular variations and cardio health concurrently. That is how.
Key Factors To Know!
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What Is Concurrent Coaching?
Concurrent coaching is the structured mixture of resistance (power) coaching and cardio (endurance) train inside the identical coaching program. It might probably happen inside the identical exercise session or be cut up throughout totally different days.
The widespread perception is that these two coaching strategies will “cancel” one another out. This is smart as they’re attempting to attain two totally different physiological variations.
- Energy coaching develops drive manufacturing, neuromuscular effectivity, and muscle hypertrophy.
- Cardio coaching improves mitochondrial perform, cardiovascular output, and metabolic effectivity.
Nevertheless, when programmed with the precise modalities and timing, analysis reveals these variations won’t solely intrude with one another, however they’ll additionally truly complement each other (Schumann et al., 2024).
To be clear, concurrent coaching is distinct from a power plan for runners or endurance athletes. A strength plan for runners is designed to assist stop damage and enhance working, slightly than enhance muscle progress, muscle power, and cardio capability.
Key TakeawayConcurrent coaching is a balanced coaching program designed to develop each power and cardio efficiency whereas mitigating interference. When programmed appropriately, concurrent coaching permits you to construct drive manufacturing, muscle dimension, and neuromuscular effectivity whereas enhancing cardiovascular capability and metabolic health (Schumann et al., 2024). |
Will Coaching Endurance Have an effect on Energy? Or Vice Versa?
Not if you happen to comply with easy tips. Considerations about interference largely come from early analysis that confirmed lowered power positive aspects when excessive volumes of endurance train had been carried out.
This led many to consider that the physiological variations are what blunted one another. Nevertheless, more moderen analysis has proven that that is largely caused by fatigue itself slightly than the cardio coaching (Schumann et. al, 2022).
Current analyses reveal that many “interference” conditions are the results of poor programming. Interference between power and endurance coaching can happen when:
- Endurance quantity is extreme
- Excessive-impact modalities, like working, are utilized in excessive volumes, which might enhance muscle injury
- Energy and endurance are carried out back-to-back with out restoration
- Coaching frequency exceeds restoration capability
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Key Analysis To Know!
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Key Takeaway To maximise outcomes from concurrent coaching, you need to handle fatigue, depth, and general quantity. This may be performed by following the scheduling tips above that separate coaching periods. |
How Do I Use Concurrent Coaching Successfully?
Concurrent coaching works when power and endurance sessions complement one another slightly than compete for a similar restoration sources.
This implies you’ll be able to’t throw periods collectively haphazardly. You should nonetheless take a look at each coaching modalities as “potential enemies” if primary tips aren’t adopted.
Major Coaching Variables In Concurrent Coaching:
- Prioritize resistance coaching first in case your major focus is power or muscle (Gao et al., 2023)
- Area your coaching periods aside inside the identical day or alternate days to scale back interference (Schumann et al., 2024)
- Select biking or low-impact endurance modes to attenuate eccentric stress (Chen et al., 2024)
- Preserve most endurance work at average depth (e.g., Zone 2) to attenuate fatigue accumulation and scale back interference danger (Wang, 2024)
- Restrict high-intensity interval training (HIIT) when power growth is the first aim (Wang, 2024)
- Monitor weekly fatigue and alter quantity to keep up restoration steadiness (Seipp & Quittmann, 2023)
- Enhance protein consumption (1.6-2.0 g/kg) and preserve acceptable power availability, as concurrent coaching elevates whole restoration calls for (Seipp & Quittmann, 2023)
Prioritizing Coaching Targets
When performing concurrent coaching, it is best to nonetheless have a major aim. The first focus ought to then be constructed round that aim.
If power positive aspects are the precedence, strength training should be scheduled first or given extra restoration, because it calls for maximal effort and neuromuscular output. For instance;
- Plan power coaching first within the day.
- Schedule gentle lower-body cardio periods round lower-body power coaching.
- Chances are you’ll lower cardio coaching to 2 instances per week.
If cardio capability is the primary aim, cardio ought to precede or take priority within the weekly plan. For instance;
- Chances are you’ll lower your decrease physique power coaching to as soon as per week
- Program your power coaching the day earlier than your restoration cardio session slightly than a major cardio session.
Prioritization might help set quantity, depth, and restoration necessities.
How Do I Schedule My Program With Concurrent Coaching?
Timing your coaching periods all through the week, and even day, is likely one of the final determinants that dictate the effectiveness of concurrent coaching. Comply with these tips;
- When performing each on the identical day, power coaching is commonly finest within the morning with cardio work later, particularly if power is the precedence.
- Scheduling cardio periods instantly after power can impair restoration and restrict power variations.
- Weekly plans that alternate focus days or enable 24 hours between high-intensity periods additionally optimize outcomes.
Separating power and cardio exercises by a number of hours or inserting them on totally different days reduces fatigue overlap and enhances efficiency in every.
What Coaching Frequency Ought to I Use With Concurrent Coaching?
Frequency ought to replicate targets, restoration capability, and coaching stage. On common, every coaching modality could have;
- Energy Classes – 2 to 4 periods per week.
- Cardio Session – 3 to five periods, however is determined by depth and period.
What Does A Concurrent Coaching Plan Look Like?
Newbie Concurrent Coaching Plan (Energy Centered)
Purpose: Construct foundational power whereas including cardio conditioning that doesn’t intrude with adaptation.
Energy Classes (3 days/week)
Cut up: Full-body routine
Lifts: 1–2 compound lifts per major movement pattern (i.e., squat, press, hinge, row)
Units: 2–3 units per train
Reps: 6–10
Relaxation: 2 minutes
Cardio Classes (2 days/week)
Mode: Biking, rower, incline treadmill strolling
Depth: Zone 2 (average, conversational tempo)
Period: 20–half-hour
Sequencing:
- Do power coaching first
- Or on separate days
Why This WorksNewbie power positive aspects are pushed by neural adaptation, which is minimally affected by low-intensity cardio work. Biking retains eccentric injury low, preserving power and hypertrophy potential. |
Newbie Concurrent Coaching Plan (Endurance Centered)
Purpose: Enhance VO₂max and cardio base whereas nonetheless constructing foundational power.
Endurance Classes (3–4 days/week)
Most popular modes: Biking, rowing, working
Zone 2 periods: 2–3 days/week (20–40 min)
Non-obligatory intervals: 1 Session 4×2 min @ 90% effort)
Energy Classes (2 days/week)
Cut up: Full-body routine
Lifts: 1 compound lifts per motion sample/session (squat, press, hinge, row)
Reps: 5–8 for power or 8–12 for hypertrophy
Units: 2–3 units per raise
Relaxation: 2 minutes
Sequencing:
- Do power after endurance periods
- Or on separate days
Why This Works:Endurance is the precedence, so power quantity stays average to keep away from interference. Plus, newbies can nonetheless make good power progress with 2 periods per week. |
Intermediate or Superior Concurrent Plan (Energy Centered)
Purpose: Maximize power or hypertrophy whereas sustaining significant cardio conditioning.
Energy Classes (3–4 days/week)
Cut up: Higher/decrease or push/pull/legs
Lifts: 75% Compound / 25% Accent and Isolation
Masses: 75–90% 1RM
Reps: 3–6 for power blocks; 6–10 for hypertrophy blocks
Units: 3–5 per raise
Relaxation: 2–3 minutes
Endurance Classes (2–3 days/week)
Most popular modes: Biking, rowing, air bike
Zone 2 periods: 1–2 periods of 30–40 minutes
Non-obligatory intervals: 6 × 1 minute at excessive energy
Sequencing guidelines
- Raise first, then cardio
- Preserve high-intensity cardio away from heavy leg days
- Preserve at the very least 6 hours between periods when attainable
Why this worksAt the next coaching age, interference turns into extra prone to happen as higher muscular positive aspects are more durable to keep up. Low-impact modalities and good scheduling defend power efficiency. |
Intermediate or Superior Concurrent Plan (Endurance Centered)
Purpose: Enhance efficiency markers (VO₂max, lactate threshold, working economic system) whereas preserving power and lean mass.
Endurance Classes (4–5 days/week)
Most popular modes: Biking, rowing, air bike
Zone 2 periods: 2–3 periods (45–90 minutes)
Non-obligatory intervals: 4-6 × 4-minute Threshold
Lengthy Gradual Day: 1 Session
Energy Classes (2–3 days/week)
Cut up: 2× full physique or full/higher/decrease
Lifts: Primarily concentrate on compound lifts
Masses: 75–90% 1RM
Reps: 3–6 for max power or 6–12 for hypertrophy
Units: 2–3 per raise
Relaxation: 2 minutes
Sequencing
- Do power after endurance
- Preserve power max-effort days after low-intensity endurance days
- Keep away from lifting after intervals or lengthy runs
Why This WorksEndurance wants extra whole quantity, and high-intensity endurance produces important fatigue. Inserting power after endurance protects restoration and avoids efficiency drops. As you’re extra superior, your major aim for power is to easily preserve. |
Incessantly Requested Questions (FAQ)
Does cardio scale back muscle progress?
No. Average-intensity cardio train doesn’t impair hypertrophy, assuming it’s carried out with cheap quantity (Lundberg et al., 2013).
Which cardio is finest for lifters?
Cycling tends to cause lower muscle damage attributable to much less stress and pounding on the physique. This creates higher compatibility with hypertrophy and power (Chen et al., 2024).
Ought to I raise earlier than or after cardio?
Most individuals will profit extra from lifting first. That is important if rising power or muscle is the first aim (Gao et al., 2023).
What number of cardio periods can I embody when doing power coaching?
Two to 4 moderate-intensity periods per week work nicely for many targets (Schumann et al., 2024). Your precise frequency is determined by the depth and period of your cardio coaching.
Does HIIT intrude greater than Zone 2?
Sure. Excessive-intensity endurance work tends to extend fatigue and interference danger (Wang, 2024).
References
- Chen, Y., et al. (2024). Comparative efficacy of concurrent coaching varieties on decrease limb power and muscle: A quantitative evaluation. European Journal of Sport Science. https://www.sciencedirect.com/science/article/pii/S1728869X23000679
- Gao, J., Yu, L., et al. (2023). Results of concurrent coaching sequence on VO₂max and decrease limb power efficiency: A scientific evaluate and meta-analysis. Frontiers in Physiology. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1072679/full
- Lundberg, T. R., Fernandez-Gonzalo, R., Gidlund, E.-Ok., Norrbom, J., Fischer, H., & Tesch, P. A. (2013). Cardio train doesn’t compromise muscle hypertrophy response to short-term resistance coaching. Journal of Utilized Physiology, 114(1), 81–89. https://pubmed.ncbi.nlm.nih.gov/23104700/
- Lundberg, T. R., Nader, G. A., Nilsson, M. I., & Tesch, P. A. (2022). The results of concurrent cardio and power coaching on muscle fiber hypertrophy. The Journal of Physiology, 600(19), 4311–4325. https://pmc.ncbi.nlm.nih.gov/articles/PMC9474354/
- Schumann, M., Feuerbacher, J. F., Sünkeler, M., Freitag, N., Rønnestad, B. R., Doma, Ok., & Lundberg, T. R. (2022). Compatibility of Concurrent Cardio and Energy Coaching for Skeletal Muscle Measurement and Perform: An Up to date Systematic Overview and Meta-Evaluation. Sports activities medication (Auckland, N.Z.), 52(3), 601–612. https://doi.org/10.1007/s40279-021-01587-7
- Schumann, M., Feuerbacher, J. F., Sünkeler, M., Freitag, N., Rønnestad, B. R., Doma, Ok., & Lundberg, T. R. (2024). Concurrent power and endurance coaching: A scientific evaluate and meta-analysis. Sports activities Drugs. https://link.springer.com/article/10.1007/s40279-023-01943-9
- Wang, T. (2024). Optimizing concurrent coaching applications: A evaluate on components that ought to be thought of when designing concurrent coaching applications to attenuate the “interference impact.” Medical & Science in Sports activities & Train.https://journals.lww.com/md-journal/fulltext/2024/12270/optimizing_concurrent_training_programs__a_review.22.aspx
- Seipp, D., & Quittmann, L. (2023). Concurrent coaching in staff sports activities: A scientific evaluate. Journal of Sports activities Science & Drugs. https://journals.sagepub.com/doi/abs/10.1177/17479541221099846
