Capacity: Hybrid Training

Run faster. Get stronger. Capacity Training builds one running and lifting plan from your goals, fitness, and history, and adjusts it as you train. Learn to enjoy running without losing the muscle you've built. BUILT AROUND YOU Tell it your goal, your 5K time and other PRs, your weekly mileage, your current lifts, the days you can train, and how long you've got. It plans your runs and lifts together in one week. RUNNING • Threshold and sub-threshold intervals, VO2max work, race pace, progression runs, long runs, easy runs, and strides • Pace zones from your 5K time, heart-rate zones from your max heart rate • Schedule a time trial and your paces and zones update • Race plans for the mile, 5K, 10K, half marathon, or your own distance up to a half, with a pacing plan for race day and recovery after • New to running? A walk/run plan builds you up to 30 minutes of running LIFTING • Three lifting styles, 2 or 3 lift days a week, with exercises picked from what you have: a full gym, a home gym, or minimal equipment • Your weights go up, hold, or come down based on the sets you log • Swap, add, remove, or reorder exercises, and do pull-ups and dips bodyweight, weighted, or assisted • A demo video for almost every exercise IT ADJUSTS TO YOUR WEEK • A quick readiness check before you train can suggest a lighter session or a rest day • A weekly check-in helps Capacity get next week right • Skip a workout or move it to another day, switch a run to the bike or rower, or add an easy run or cross-training APPLE HEALTH AND APPLE WATCH • Bring in runs from any watch that syncs to Apple Health, with heart rate, distance, time, and each rep's results • Send a run to the Workout app on your Apple Watch with its pace and heart-rate targets built in SEE YOUR PROGRESS • Training Load for every workout, lifting included, with fitness, fatigue, and freshness over time • PRs, milestones, a day streak, and a four-week summary with charts • Calendar, run history, exercise history, and past programs GUIDES, COMMUNITY, AND MESSAGES • Swipeable guides on recovery, effort, heart-rate zones, race day, and more • Post in the Community feed, share a workout or a PR, and join the discussion boards • A private thread with Mike, Capacity's founder and coach Miles or kilometers, pounds or kilograms: your pick. SUBSCRIPTION Capacity is $29.99 a month, or save with a yearly plan. Both plans start with a 7-day free trial. Payment is charged to your Apple ID when you confirm the purchase, or when the free trial ends. Subscriptions renew automatically unless you cancel at least 24 hours before the current period ends. Manage or cancel any time in your Apple account settings. Terms of Use: https://capacitytraining.app/terms Apple's Standard License Agreement: https://www.apple.com/legal/internet-services/itunes/dev/stdeula/ Privacy Policy: https://capacitytraining.app/privacy Consumer Health Data Privacy Policy: https://capacitytraining.app/health-data-privacy