Concurrent Training: Maximizing Your Endurance And Resistance Training Performance

Using multiple protocols or modes within your training program, can help you achieve different goals. Concurrent training is a training protocol that involves improving cardiorespiratory performance, as well as strength, muscle mass, and power, through both aerobic and resistance training combined.

For some, resistance training is an accessory workout to your primary athletic endeavors. However, a large body of evidence has proven that resistance training is necessary for increasing strength, power, speed, and explosiveness, to maximize all aspects of your physical performance.

Let’s dig into the details of what concurrent training is, the benefits of concurrent training, and if this specific training modality will help you achieve your goals.

Concurrent Training: Benefits, Science, and Optimization

What Is Concurrent Training

Concurrent training involves combining multiple exercise modalities—most commonly endurance and resistance training—within the same training regimen. This hybrid approach is used to target a range of physical adaptations, including muscle hypertrophy, strength, aerobic capacity, and athletic performance.

The way concurrent training is implemented can vary depending on your goals—whether that's improving VO2 max, building muscle, increasing power output, or optimizing body composition. When programmed intentionally, it provides a balanced and effective way to achieve both performance and aesthetic goals.

“Concurrent training can offer a superior approach to fitness when programmed properly, blending strength and cardio for full-spectrum results.” – Wilson et al., Journal of Strength and Conditioning Research (Wilson, JSC, 2012)

Benefits of Concurrent Training

Athletic Performance

If your aim is to maximize athletic output, concurrent training allows flexibility and adaptation to different training styles—whether it's CrossFit, triathlon training, or hybrid bodybuilding.

Studies show that combining strength and endurance training supports long-term cardiovascular health, aerobic efficiency, and body composition improvements (Fyfe et al., Sports Medicine, 2014).

However, there are diminishing returns when the training is not supported by adequate recovery and performance-based nutrition. Overtraining can increase cortisol levels and inhibit muscle protein synthesis, particularly if high-volume endurance training is coupled with heavy strength work without sufficient rest.

To optimize performance:

Alternate training days for endurance and resistance.
Incorporate cardio acceleration (e.g., short bursts of cardio between lifting sets).
Choose modalities based on sport specificity (e.g., cycling vs. running).

“Training type, intensity, and sequence greatly impact adaptations; aerobic exercise can blunt strength gains if poorly timed.” – Jones et al., Journal of Applied Physiology (Jones, JAP, 2013)

Strength

While some believe cardio hampers strength gains due to the interference effect, several studies have debunked this when training is intelligently structured.

A meta-analysis published in Sports Medicine found that concurrent aerobic and strength training does not significantly hinder muscle hypertrophy (Schumann et al., 2021). Minor reductions in strength were seen only when running was the cardio method—not cycling.

“Cycling seems to be a more strength-compatible aerobic method due to lower eccentric loading compared to running.” – Schumann et al., Sports Medicine (Schumann, 2021)

Additionally, plyometric exercises like jump squats, box jumps, and EMOM circuits enhance explosive power and strength and can be integrated into strength-based sessions.

Body Optimization

Concurrent training is a proven strategy for fat loss and physique improvement.

While traditional bodybuilding splits emphasize steady-state cardio post-lift (like a 45-minute stair climber session), true concurrent training balances performance AND aesthetic outcomes.

When paired with a calorie-controlled, macro-optimized diet, concurrent training supports:

Reduced body fat
Improved insulin sensitivity
Preserved muscle mass

As always: you can’t out-train a bad diet. Nutrition is non-negotiable for performance and aesthetic outcomes.

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How to Maximize Concurrent Training

The Interference Effect: Fact or Fiction?

The interference effect refers to the theory that concurrent training reduces strength or muscle growth when compared to strength training alone.

This was explored in a seminal study from the University of Washington, where participants were split into:

Strength training only
Endurance only
Concurrent training (both daily)

Findings:

Concurrent trainees gained equal muscle mass but less strength than the strength-only group
They also improved endurance comparable to the endurance-only group
Concurrent trainees lost more body fat—indicating possible calorie deficits

However, the training schedule (both modalities daily, especially heavy leg work and running) was not ideal for recovery, highlighting program design limitations.

Training Strategy Tips

Here are some expert-backed strategies to optimize concurrent training and avoid performance plateaus:

Separate modalities by 6+ hours if training twice a day
Run or cycle on non-leg lifting days to reduce fatigue interference
Limit long cardio (over 60 mins) to 1–2x per week
Prefer cycling over running if prioritizing strength
Eat for performance: add quick-digesting carbs before workouts (e.g., bananas, Swolverine Clean Carbs, dates)
For body composition goals, include steady-state cardio 3–4x/week post-lift
Alternate between functional WODs and hypertrophy strength training on separate days or AM/PM splits

"Double sessions with proper fueling and rest can maximize adaptation across both strength and endurance domains." – Baar, Journal of Physiology (Baar, JP, 2006)

Final Thoughts: Is Concurrent Training Right For You?

Whether your goal is to build muscle, burn fat, improve cardiovascular capacity, or simply get athletically jacked, concurrent training provides a high-performance framework when structured strategically.

It’s not about doing more—it’s about doing what works for your goals, and aligning training with your nutrition and recovery.

From CrossFit athletes to hybrid lifters and general fitness enthusiasts, concurrent training is a time-efficient and dynamic approach to whole-body health and fitness.

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