Training · Moderate evidence
Combining Aerobic and Resistance Training
Performing aerobic and resistance training in the same program does not compromise hypertrophy or maximal strength; only explosive strength may be attenuated, particularly within the same session.
Systematic review with meta-analysis · 1 source · 2 min
What the studies show
- Hypertrophy and maximal strength were similar with or without additional aerobic training.
- Explosive strength was attenuated when aerobic and resistance training occurred in the same session.
- Type of aerobic exercise, frequency, age, and training level did not alter the conclusion.
How Letz applies it
Logged activities (running, cycling, sports) are scheduled as external days, and the generator avoids heavy leg workouts on the same day; in the app interface, cardio before heavy legs is converted into a light warm-up, and sprint intervals are removed on the day prior to leg training.
Who it applies to
Active and untrained adults, running or cycling combined with weights.
Limits
Results in elite athletes may differ; accumulated fatigue must stay within the individual's recovery capacity.
Sources
- Schumann et al., Sports Medicine, 2022 DOI 10.1007/s40279-021-01587-7
More in Training
- Resistance Training, Strength, and HypertrophyVarious training prescriptions improve strength and hypertrophy; heavier loads favor strength, and multiple sets favor hypertrophy.
- Weekly Volume: Sets per Muscle GroupMore weekly sets per muscle produce greater hypertrophy, with diminishing returns; for strength, moderate volumes already capture most of the gains.
- Frequency: training each muscle at least twice per weekTraining a muscle group twice a week is superior to once for hypertrophy; for strength, higher frequency helps primarily because it distributes volume more effectively.
- Load and rep rangeLight and heavy loads produce similar hypertrophy when sets are taken close to failure; heavy loads are superior for maximizing strength gains.