Hybrid training is fucking hard.

Putting on muscle while training for some of the hardest things the human body can endure is almost impossible without being able to track the different disciplines.

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hybrid training

/ˈhʌɪ.brɪd ˈtreɪ.nɪŋ/ noun
  1. 1.training for size or strength and for endurance at the same time, with both as real goals you expect to improve.
  2. 2.the arithmetic that creates: two kinds of training, one recovery budget, one energy budget, and nowhere that holds all three.

“he added two long rides a week, and the surplus he set in January was quietly a deficit by March.”

Origin from hybrid, of mixed parentage, + training. See also interference effect, concurrent training.

01 Today

See what today costs before you spend it.

Your maintenance comes out of what you actually ate and what your weight actually did. No height, no age, no dropdown asking how active you feel. Under that number sits the rest of today: what you have eaten, what is left, and how the week is tracking.

  • Maintenance you measurednot a formula guess
  • Today at a glanceeaten, left, and the week so far
  • Tap any ringthe working is right there
02 Food

Every macro on one screen.

Protein, carbs, fat and calories against a target Base worked out for you. The log opens on your usual meals, in the order you actually eat them, so a normal day is a few taps. A day template drops the whole thing in at once.

  • Four numbers, one viewno tab hunting for protein
  • Day templatesa whole day in one tap
  • Eighteen microsout of the same log
03 Lifting

Every lift tracked, and what came of it.

Last session's numbers are already in the fields, so logging a set is a tap instead of a typing job. Behind that: estimated 1RM per lift over months, weekly hard sets per muscle group, and the bodyweight, tape and photos that say whether the strength turned into anything.

  • Progress per lifte1RM and volume over months
  • Auto-progressionwith its reasoning attached
  • Compositiontrend weight, tape, aligned photos
04 Endurance

What every session asked of you.

Sessions get graded against your own threshold pace and your own FTP, not against 220 minus your age. You also get weekly minutes, acute load against chronic, and the ramp rate on both. Adding endurance volume faster than you adapt to it is the quickest way to lose the lifting.

  • Your own thresholdsmeasured, not assumed
  • Session gradingwhat was asked against what you did
  • Ramp rateacute load against chronic, weekly

Hybrid training, made simple.

Lifting, running, riding, food, bodyweight. Five things to keep track of, usually in five apps that know nothing about each other.

Base keeps all of it in one place and does the joining up for you. You get one screen, in the order you actually make the decisions, and every number will tell you where it came from.

See how it works
Five open questions
Tracking macros Is the surplus still a surplus this week? 1
Progressive overload Which lifts earned a jump, and which did not 2
Threshold work Zones from your own numbers, not from your age 3
Carb loading What race week does to the rest of the plan 4
Deloading Lifting fatigue and endurance load, together 5

Every app owns one column.

Each of these is genuinely the best at its own job, and the comparisons say so, tool by tool. The trouble is the empty cells, and the fact that joining them up is left to you.

Which category of training app holds which data
What the decision needs Lifting app Sets and reps Endurance platform Pace and power Macro tracker Food and weight Base All three
Sets, load and reps in reserve Yes No No Yes
Sessions, pace, power and zones No Yes No Yes
What you actually ate No No Yes Yes
Smoothed bodyweight trend No No Yes Yes
Maintenance measured from all of the above No No PartlyFood only Yes
Whether this week's total load warrants a deload PartlyLifting only PartlyEndurance only No Yes
Whether the surplus survived the endurance block No No No Yes

Every number here came from somewhere.

Volume, proximity to failure, concurrent training, gain rate, protein, energy availability, HRV. The reading behind each one is written up in the open, including the places where it disagrees with itself.

PubMed.gov The index every citation resolves to PMCNCBI Full text for the open-access trials SpringerSports Medicine The concurrent-training meta-analyses ScienceDirectElsevier Dose-response and energy availability frontiersin Physiology Recovery markers and HRV
See our research Start with what hybrid training is
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