By Will Duru, BSc (Hons) Sport and Exercise Science, Award-winning Personal Trainer with over 10 years of experience in strength training and optimising recovery.
“Should I do cardio before or after weights?” “Will cardio kill my gains?” “Can I build muscle and improve my cardiovascular fitness at the same time?” These questions dominate fitness forums and gym conversations worldwide, reflecting one of the most persistent debates in exercise science.
The answer isn’t as simple as choosing one or the other. The reality is that most fitness goals, whether you’re training for athletic performance, body composition, or general health, benefit from combining both strength and cardiovascular training. The key lies not in avoiding this combination, but in understanding how to optimise it.
After a decade of training athletes and fitness enthusiasts, I’ve witnessed the transformative power of properly integrated training programs. The clients who achieve the most impressive results aren’t those who focus exclusively on one training modality, but those who strategically combine strength and cardiovascular training to create synergistic adaptations.
The science of concurrent training, simultaneously training for both strength and endurance, has evolved dramatically over the past decade. What we once feared as the “interference effect” is now understood as a manageable challenge with clear solutions. Modern research provides evidence-based strategies for maximising the benefits of both training types while minimising any potential drawbacks.
This comprehensive approach becomes even more powerful when built around the 12-rep training methodology. The moderate intensity and metabolic demands of 12-rep training create an ideal foundation for integrating cardiovascular work, allowing you to build muscle, improve strength, and enhance cardiovascular fitness simultaneously.
The 12reps app optimises the combination of strength and cardio training based on the latest exercise science, providing complete programs that eliminate the guesswork from concurrent training. Whether you’re an intermediate lifter looking to improve your conditioning or an advanced athlete seeking peak performance, understanding how to properly combine these training modalities will unlock new levels of fitness.
The Science of Concurrent Training
Understanding the Interference Effect
The concept of interference in concurrent training emerged from pioneering research in the 1980s when Robert Hickson first observed that combining endurance and strength training could compromise strength gains compared to strength training alone [1]. This phenomenon, initially termed the “interference effect,” suggested that the molecular pathways underlying strength and endurance adaptations might compete with each other.
However, modern research reveals a more nuanced picture. The interference effect isn’t an inevitable consequence of combining training modalities; it’s a manageable challenge that depends heavily on how you structure your program. Recent meta-analyses show that the interference effect is primarily influenced by the volume, intensity, frequency, and type of endurance training performed alongside strength work.
The key insight is that interference effects are most pronounced when high-volume, moderate-intensity, continuous endurance training is combined with strength training. This type of cardio, think long, steady-state runs or bike rides, appears to create the greatest conflict with strength adaptations. Conversely, shorter, higher-intensity cardiovascular work shows minimal interference and may even enhance certain aspects of strength training adaptation.
Understanding this distinction is crucial for anyone serious about maximising their training results. The 12reps app leverages this research by prioritising high-intensity interval protocols and strategic timing to minimise interference while maximising the benefits of both training types
Molecular Pathways: AMPK vs mTOR
To understand why interference occurs and how to minimise it, we need to examine the molecular mechanisms underlying strength and endurance adaptations. These adaptations are primarily governed by two competing cellular pathways: the mTOR pathway (promoting muscle growth) and the AMPK pathway (promoting endurance adaptations).
The mTOR (mechanistic target of rapamycin) pathway is the primary driver of muscle protein synthesis and hypertrophy. When you perform resistance training, mechanical tension and metabolic stress activate mTOR signalling, leading to increased protein synthesis and muscle growth. This pathway is particularly responsive to the moderate loads and metabolic stress created by 12-rep training protocols.
Conversely, the AMPK (adenosine monophosphate-activated protein kinase) pathway is activated during endurance exercise, particularly when cellular energy stores become depleted. AMPK promotes adaptations that improve the muscle’s ability to generate energy aerobically, including mitochondrial biogenesis and improved fat oxidation.
The interference effect occurs because AMPK activation can inhibit mTOR signalling, potentially reducing the muscle-building stimulus from strength training. However, this inhibition isn’t absolute or permanent. The degree of interference depends on the magnitude and duration of AMPK activation, which is directly related to the type and volume of cardiovascular training performed.
Research shows that brief, high-intensity cardiovascular work creates minimal AMPK activation compared to prolonged, moderate-intensity exercise [2]. This explains why sprint intervals or short HIIT sessions show little interference with strength gains, while long cardio sessions can be problematic. The 12-rep training methodology works synergistically with this understanding, as the moderate intensity and metabolic demands create favourable conditions for both pathways to coexist.
Timing and Recovery Considerations
The timing of strength and cardiovascular training significantly impacts the degree of interference between adaptations. The molecular signalling from each training type persists for several hours post-exercise, creating windows where one type of training can influence the adaptations from another.
Performing cardiovascular exercise immediately before strength training can impair strength performance through several mechanisms. Pre-fatigue from cardio reduces the loads you can handle during strength training, potentially compromising the mechanical tension necessary for optimal muscle growth. Additionally, glycogen depletion from cardio can limit the energy available for high-quality strength training.
Conversely, performing cardio immediately after strength training may interfere with the muscle protein synthesis response. The AMPK activation from cardio can blunt the mTOR signalling initiated by strength training, potentially reducing the muscle-building stimulus. However, this interference is most pronounced with longer-duration, moderate-intensity cardio.
The solution lies in strategic timing and exercise selection. Short, high-intensity cardiovascular work performed after strength training shows minimal interference and may even enhance certain adaptations. The metabolic stress from 12-rep training creates an ideal foundation for brief HIIT protocols, as the muscles are already in a heightened metabolic state.
When same-day training isn’t possible, separating strength and cardio by at least 6-8 hours allows the molecular signaling from each session to proceed without significant interference. This separation strategy works particularly well for advanced trainees who can handle higher training volumes.
Individual Variation in Response
Not everyone responds to concurrent training in the same way. Individual factors including training history, genetics, recovery capacity, and current fitness level all influence how well someone can adapt to combined training programs.
Beginners often show excellent responses to concurrent training because they’re far from their genetic potential in both strength and endurance. The training stimulus from either modality is sufficient to drive adaptations without the need for highly specialised programming. As training experience increases, the need for more sophisticated program design becomes apparent.
Training history plays a crucial role in determining optimal concurrent training strategies. Individuals with extensive endurance backgrounds may show greater interference when adding strength training, while those with primarily strength training experience may find their strength gains less affected by adding cardiovascular work.
Genetic factors also influence concurrent training responses. Variations in muscle fiber type distribution, metabolic enzyme activity, and recovery capacity all impact how well someone can adapt to combined training. While we can’t change genetics, understanding these individual differences helps optimise program design.
The 12reps app accounts for individual variation by providing personalised program adjustments based on your training history, goals, and response to different training stimuli. This individualised approach ensures that your concurrent training program is optimised for your unique physiology and circumstances.
Benefits of Combined Training Approaches
Despite concerns about interference, properly designed concurrent training programs offer significant advantages over single-modality approaches. The benefits extend beyond simple additive effects, creating synergistic adaptations that enhance overall fitness and performance.
Cardiovascular fitness improvements from concurrent training often exceed those from endurance training alone. The strength component improves muscular power and efficiency, allowing for better performance during cardiovascular exercise. This is particularly evident in activities requiring repeated high-intensity efforts, where muscular strength and power become limiting factors.
Body composition improvements are consistently superior with concurrent training compared to either strength or endurance training alone [3]. The combination of muscle-building stimulus from strength training and increased energy expenditure from cardiovascular work creates optimal conditions for fat loss while preserving or building lean muscle mass.
Metabolic health markers show greater improvements with concurrent training. The combination enhances insulin sensitivity, glucose metabolism, and lipid profiles more effectively than either training type alone. These benefits are particularly pronounced when using the 12-rep methodology, which creates significant metabolic stress while building strength.
Functional capacity improvements are another major advantage of concurrent training. Real-world activities rarely require pure strength or pure endurance – they demand combinations of both. Concurrent training develops the integrated fitness necessary for optimal performance in sports and daily activities.
The psychological benefits of varied training shouldn’t be overlooked. Concurrent training programs tend to be more engaging and sustainable than monotonous single-modality approaches. The variety helps prevent boredom and maintains long-term adherence to training programs.
Optimising Concurrent Training with 12-Rep Protocols
The 12-rep training methodology provides an ideal foundation for concurrent training programs. The moderate intensity and significant metabolic demands of 12-rep protocols create adaptations that complement rather than compete with cardiovascular training.
Unlike heavy strength training (1-5 reps) or high-volume bodybuilding protocols (15+ reps), 12-rep training occupies a sweet spot that develops strength, muscle mass, and metabolic conditioning simultaneously. This makes it naturally compatible with cardiovascular training additions.
The metabolic stress created by 12-rep training enhances the body’s ability to buffer lactate and tolerate the metabolic demands of high-intensity cardiovascular work. This creates a synergistic effect where strength training actually improves cardiovascular exercise capacity.
Recovery demands from 12-rep training are moderate compared to maximal strength protocols, leaving more capacity for cardiovascular training additions. The balanced stress allows for higher total training volumes without overwhelming recovery systems.
The 12reps app optimises the combination of strength and cardio training based on the latest exercise science, ensuring that your 12-rep strength sessions integrate seamlessly with cardiovascular work for maximum results. This evidence-based approach eliminates the guesswork from concurrent training while maximising the benefits of both training modalities.
Cardio Types and Their Integration with 12-Rep Training
HIIT vs Steady-State: The Integration Spectrum
The choice between high-intensity interval training (HIIT) and steady-state cardio significantly impacts how well cardiovascular exercise integrates with 12-rep strength training. Understanding the distinct characteristics and applications of each approach allows for strategic program design that maximises benefits while minimising interference.
High-intensity interval training involves alternating periods of high-intensity work with recovery intervals. This approach closely mirrors the metabolic demands of 12-rep training, creating natural synergy between the two modalities. HIIT protocols typically involve work intervals at 85-95% of maximum heart rate, followed by recovery periods at 50-65% of maximum heart rate.
The metabolic similarity between HIIT and 12-rep training creates several advantages for concurrent training. Both modalities rely heavily on the glycolytic energy system, leading to similar metabolic adaptations, including improved lactate buffering, enhanced glycolytic power, and increased tolerance to metabolic stress. This overlap means that improvements in one area directly transfer to the other.
Steady-state cardio, conversely, involves maintaining a consistent moderate intensity for extended periods, typically 60-75% of maximum heart rate. While this approach offers excellent aerobic base development and fat oxidation benefits, it creates greater potential for interference with strength adaptations due to prolonged AMPK activation and different metabolic demands.
The key distinction lies in the duration and intensity of metabolic stress. HIIT creates brief, intense metabolic disturbances that complement the stress from 12-rep training, while steady-state cardio creates prolonged, moderate stress that may compete with strength adaptations. This doesn’t make steady-state cardio inherently problematic, but it requires more careful integration strategies.
Research consistently shows that HIIT protocols produce superior concurrent training outcomes when the goal is maintaining or building strength while improving cardiovascular fitness. The brief, intense nature of HIIT minimises interference while providing substantial cardiovascular benefits. For individuals following 12-rep training protocols, HIIT represents the most compatible cardiovascular training option.
Low-Intensity Steady State (LISS) Integration Strategies
Low-intensity steady-state (LISS) cardio, performed at 60-70% of maximum heart rate, occupies a unique position in concurrent training programs. While higher-intensity steady-state work can interfere with strength adaptations, LISS operates at intensities low enough to minimise AMPK activation while providing valuable recovery and aerobic base benefits.
The primary advantage of LISS in concurrent training programs is its minimal interference with strength adaptations. The low intensity doesn’t significantly activate AMPK pathways, allowing mTOR signalling from strength training to proceed unimpeded. This makes LISS an excellent option for active recovery days or as a supplement to more intense training sessions.
LISS also provides unique physiological benefits that complement 12-rep training. The sustained, low-intensity work enhances capillary density, mitochondrial function, and fat oxidation capacity. These adaptations improve the muscle’s ability to recover between sets during strength training and enhance overall work capacity.
The psychological benefits of LISS shouldn’t be overlooked. The low-stress nature of LISS provides a mental break from the intensity of 12-rep training while maintaining training momentum. This can be particularly valuable during high-stress periods when recovery capacity is compromised.
Strategic implementation of LISS involves using it as active recovery between intense training sessions. A 20-30 minute LISS session on rest days can enhance recovery by promoting blood flow and nutrient delivery to working muscles without creating additional stress. This approach allows for increased training frequency while supporting rather than competing with strength adaptations.
The 12reps app incorporates LISS strategically within comprehensive training programs, using it to enhance recovery and build aerobic capacity without interfering with strength gains. This intelligent integration ensures that every training session contributes to your overall goals rather than working against them.
High-Intensity Interval Training (HIIT) Protocols
HIIT represents the most effective cardiovascular training method for integration with 12-rep strength training. The intermittent nature of HIIT closely matches the work-rest patterns of strength training, creating metabolic adaptations that enhance performance in both modalities.
Effective HIIT protocols for concurrent training typically involve work intervals of 15 seconds to 4 minutes at high intensity (85-95% maximum heart rate), followed by recovery periods of equal or longer duration. The specific work-to-rest ratios can be adjusted based on training goals and integration with strength training sessions.
Short-interval HIIT (15-30 second work periods) emphasises neuromuscular power and anaerobic capacity. These protocols complement 12-rep training by improving the ability to generate high power outputs and recover quickly between sets. The brief work intervals minimise metabolic stress while maximising neuromuscular adaptations.
Medium-interval HIIT (1-2 minute work periods) targets the glycolytic energy system most directly. This duration closely matches the metabolic demands of 12-rep sets, creating direct transfer between cardiovascular and strength training adaptations. These protocols are particularly effective for improving lactate tolerance and buffering capacity.
Long-interval HIIT (3-4 minute work periods) develops aerobic power while maintaining the intermittent nature that minimises interference. These protocols bridge the gap between pure anaerobic work and aerobic training, providing comprehensive cardiovascular adaptations without the prolonged AMPK activation of steady-state work.
The modality choice for HIIT significantly impacts integration with strength training. Cycling-based HIIT shows the least interference with strength adaptations, particularly for upper-body strength gains. The seated position and lower eccentric stress of cycling minimise additional muscle damage while providing excellent cardiovascular stimulus.
Running-based HIIT can be highly effective but requires careful consideration of lower-body strength training integration. The impact forces and eccentric stress from running can interfere with leg strength training recovery. Strategic scheduling and volume management become crucial when combining running HIIT with lower-body strength work.
Rowing-based HIIT provides full-body cardiovascular stimulus while complementing strength training adaptations. The pulling motion pattern reinforces posterior chain strength while providing excellent cardiovascular training. This makes rowing HIIT particularly valuable for individuals following comprehensive strength training programs.
Sport-Specific Cardio Activities
For athletes and fitness enthusiasts with specific performance goals, sport-specific cardiovascular activities can provide targeted adaptations while complementing 12-rep strength training. These activities bridge the gap between general fitness and specific performance demands.
Combat sports athletes benefit from incorporating sport-specific movement patterns into their cardiovascular training. Heavy bag work, pad sessions, and grappling drills provide cardiovascular stimulus while reinforcing movement patterns and skills. The intermittent nature of combat sports naturally aligns with HIIT principles, making integration with 12-rep training straightforward.
Team sport athletes can use small-sided games, position-specific drills, and sport-specific movement patterns for cardiovascular training. These activities develop the specific energy system demands and movement patterns required for competition while providing excellent cardiovascular stimulus. The varied intensity naturally creates interval-style training that complements strength work.
Athletes in endurance sports face unique challenges when integrating sport-specific training with strength work. The high volume and steady-state nature of traditional endurance training can interfere with strength adaptations. However, incorporating higher-intensity, shorter-duration sport-specific sessions can provide necessary skill practice while minimising interference.
The key to successful sport-specific cardio integration lies in matching the metabolic demands and movement patterns to complement rather than compete with strength training adaptations. Activities that emphasise power, speed, and intermittent high-intensity efforts typically integrate better with 12-rep training than those requiring sustained moderate-intensity work.
Sample Combined Training Programs
4-Day Strength + 2-Day Cardio Program
This program separates strength and cardio training for optimal recovery and performance. You train strength four days per week using 12-rep protocols, with two dedicated cardio sessions.
Monday: Upper Body Strength
– Pull-ups: 3 sets x 12 reps
– Bench Press: 3 sets x 12 reps
– Bent-over Rows: 3 sets x 12 reps
– Overhead Press: 3 sets x 12 reps
– Bicep Curls: 2 sets x 12 reps
– Tricep Extensions: 2 sets x 12 reps
Tuesday: HIIT Cardio
– 5-minute warm-up
– 8 rounds: 30 seconds high intensity, 90 seconds recovery
– 5-minute cool-down
– Total time: 25 minutes
Wednesday: Lower Body Strength
– Squats: 4 sets x 12 reps
– Deadlifts: 3 sets x 12 reps
– Lunges: 3 sets x 12 per leg
– Calf Raises: 3 sets x 15 reps
– Plank: 2 sets x 45 seconds
Thursday: Upper Body Strength
– Chin-ups: 3 sets x 12 reps
– Incline Press: 3 sets x 12 reps
– Cable Rows: 3 sets x 12 reps
– Lateral Raises: 3 sets x 12 reps
– Face Pulls: 2 sets x 15 reps
Friday: Lower Body Strength
– Romanian Deadlifts: 3 sets x 12 reps
– Bulgarian Split Squats: 3 sets x 12 per leg
– Hip Thrusts: 3 sets x 12 reps
– Walking Lunges: 2 sets x 20 total
– Russian Twists: 2 sets x 20 total
Saturday: Steady-State Cardio
– 30-45 minutes at moderate intensity
– Heart rate 65-75% maximum
– Choose cycling, walking, or swimming
Sunday: Rest or light activity
This program provides 12 sets per muscle group weekly while maintaining clear separation between strength and cardio training. The 12reps app automates this programming with personalised load progression and recovery monitoring.
Daily Combined Training Approach
This program combines strength and cardio in every session. Each workout includes 12-rep strength training followed by brief cardio intervals.
Monday: Full Body + HIIT
– Squats: 3 sets x 12 reps
– Push-ups: 3 sets x 12 reps
– Bent-over Rows: 3 sets x 12 reps
– Plank: 2 sets x 30 seconds
– HIIT Finisher: 10 minutes (20 seconds work, 40 seconds rest)
Tuesday: Upper Focus + Cardio
– Pull-ups: 3 sets x 12 reps
– Bench Press: 3 sets x 12 reps
– Overhead Press: 3 sets x 12 reps
– Bicep Curls: 2 sets x 12 reps
– Steady-state cardio: 15 minutes moderate intensity
Wednesday: Lower Focus + HIIT
– Deadlifts: 3 sets x 12 reps
– Lunges: 3 sets x 12 per leg
– Calf Raises: 3 sets x 15 reps
– Glute Bridges: 2 sets x 15 reps
– HIIT Finisher: 8 minutes (30 seconds work, 90 seconds rest)
Thursday: Full Body + Cardio
– Goblet Squats: 3 sets x 12 reps
– Incline Push-ups: 3 sets x 12 reps
– Single-arm Rows: 3 sets x 12 per arm
– Step-ups: 2 sets x 12 per leg
– Steady-state cardio: 20 minutes low intensity
Friday: Strength Circuit + HIIT
– Circuit: Squats, Push-ups, Rows, Lunges (3 rounds, 12 reps each)
– Rest 2 minutes between rounds
– HIIT Finisher: 12 minutes (15 seconds work, 45 seconds rest)
Weekend: Active recovery or rest
Each session takes 45-60 minutes total. The combination provides a strong stimulus while improving cardiovascular fitness efficiently.
Seasonal Periodisation Models
Phase 1: Base Building (Weeks 1-8)
Focus on building an aerobic base and a strength foundation.
Strength Training:
– 3 days per week, full body
– 12-15 reps per set
– Moderate intensity, focus on form
Cardio Training:
– 3 days per week
– 70% steady-state, 30% intervals
– Build duration gradually
Phase 2: Intensity Development (Weeks 9-16)
Increase training intensity while maintaining volume.
Strength Training:
– 4 days per week, upper/lower split
– 10-12 reps per set
– Increase loads progressively
Cardio Training:
– 3-4 days per week
– 50% steady-state, 50% intervals
– Shorter, more intense sessions
Phase 3: Peak Performance (Weeks 17-20)
Maximise intensity, reduce volume for peak adaptations.
Strength Training:
– 4 days per week
– 8-12 reps per set
– Focus on compound movements
Cardio Training:
– 3 days per week
– 30% steady-state, 70% high-intensity
– Short, powerful sessions
Phase 4: Recovery (Weeks 21-24)
Active recovery to prepare for next training cycle.
Strength Training:
– 2-3 days per week
– 12-15 reps per set
– Reduced intensity and volume
Cardio Training:
– 2-3 days per week
– Low-intensity activities
– Focus on enjoyment and recovery
Goal-Specific Program Variations
Fat Loss Focus
Emphasise higher training frequency with moderate intensity.
– Strength: 4 days per week, 12-15 reps
– Cardio: 5 days per week, mix of HIIT and steady-state
– Nutrition: Moderate calorie deficit
– Recovery: Prioritise sleep and stress management
Muscle Building Focus
Prioritise strength training with supportive cardio.
– Strength: 4-5 days per week, 8-12 reps
– Cardio: 2-3 days per week, low-intensity only
– Nutrition: Slight calorie surplus
– Recovery: Extra rest days as needed
Athletic Performance Focus
Sport-specific training with supporting fitness work.
– Strength: 3-4 days per week, 6-12 reps
– Cardio: 3-4 days per week, sport-specific patterns
– Skills: Daily practice as appropriate
– Recovery: Active recovery and mobility work
General Fitness Focus
Balanced approach for overall health and fitness.
– Strength: 3 days per week, 10-15 reps
– Cardio: 3 days per week, variety of intensities
– Activities: Include recreational sports and activities
– Recovery: Flexible based on life demands
Progression and Adaptation Strategies
Linear Progression
Add weight when you complete all sets with perfect form.
– Week 1-2: Learn movement patterns
– Week 3-4: Add 2.5-5kg when possible
– Week 5-6: Continue progressive overload
– Week 7-8: Deload with reduced intensity
Volume Progression
Increase training volume before adding intensity.
– Start with 2 sets per exercise
– Add 1 set every 2 weeks
– Maximum 4 sets per exercise
– Reset to 2 sets with heavier weight
Intensity Progression
Gradually increase training intensity over time.
– Week 1-2: 70% effort level
– Week 3-4: 75% effort level
– Week 5-6: 80% effort level
– Week 7-8: 85% effort level, then deload
Frequency Progression
Increase training frequency as adaptation occurs.
– Month 1: 3 days per week
– Month 2: 4 days per week
– Month 3: 5 days per week
– Month 4: Maintain or reduce based on recovery
Cardio Progression
Build cardiovascular fitness systematically.
– Week 1-2: 15-20 minutes per session
– Week 3-4: 20-25 minutes per session
– Week 5-6: 25-30 minutes per session
– Week 7-8: Maintain duration, increase intensity
Program Customisation Guidelines
Beginner Modifications
– Start with 2 sets per exercise
– Use bodyweight or light weights
– Focus on movement quality over intensity
– Include extra rest days as needed
– Progress slowly and consistently
Intermediate Adaptations
– Use full program as written
– Focus on progressive overload
– Add variety in exercise selection
– Monitor recovery carefully
– Adjust based on individual response
Advanced Modifications
– Increase training frequency
– Add advanced exercise variations
– Use periodisation strategies
– Include specialisation phases
– Monitor performance metrics closely
Time-Constrained Options
– Combine exercises into circuits
– Use supersets to save time
– Focus on compound movements
– Reduce rest periods slightly
– Prioritise most important exercises
Equipment-Limited Adaptations
– Use bodyweight alternatives
– Employ resistance bands
– Focus on unilateral exercises
– Increase time under tension
– Use creative loading strategies
The 12reps app provides all these program variations with automatic progression tracking, exercise demonstrations, and personalised modifications based on your equipment, time availability, and fitness level. These proven combined training programs are available in the app, with automatic scheduling and progression management to ensure optimal results from your strength and cardio integration.
Download the 12reps app to see all exercise demos
Conclusion
Combining 12-rep training with cardio training is not just possible, it’s optimal for most fitness goals. The science clearly shows that properly integrated concurrent training produces superior results compared to focusing on just one training type.
The key principles are straightforward. Use HIIT protocols rather than long steady-state cardio to minimise interference. Time your sessions strategically, with strength training first when combining in the same session. Allow adequate recovery between high-intensity sessions. Focus on 12-rep protocols that naturally complement cardiovascular training.
The interference effect that once scared people away from concurrent training is largely a myth when you apply these evidence-based strategies. Modern research shows that smart programming eliminates most interference while maximising the benefits of both training types.
Your body is designed to adapt to multiple training stimuli simultaneously. The 12-rep methodology provides the perfect foundation for this integration, creating metabolic adaptations that enhance both strength and cardiovascular performance.
The programs outlined in this article represent years of research and practical application. They work because they respect the science while remaining practical for real-world implementation. Whether you choose separate-day programming or combined sessions, the principles remain the same.
Recovery and progression monitoring become even more important with concurrent training. Listen to your body, track your performance, and adjust intensity based on your response. The goal is sustainable progress, not short-term gains that lead to burnout.
The 12reps app takes all the guesswork out of concurrent training. Every program is scientifically designed to optimise the combination of strength and cardio training. The app automatically adjusts your training based on your progress, available time, and recovery status.
You get access to all the programs mentioned in this article, plus dozens more variations. The intelligent scheduling system ensures perfect timing between strength and cardio sessions. Exercise demonstrations guarantee proper form. Progress tracking shows exactly how your fitness is improving.
Most importantly, the 12reps app adapts to your life. Whether you have 30 minutes or 90 minutes, whether you’re training at home or in a gym, the app provides the optimal combination of strength and cardio training tailored to your needs.
Stop wasting time with outdated approaches that force you to choose between strength and cardio. The science is clear, the methods are proven, and the results speak for themselves.
Ready for the ultimate combination of strength and cardio training? The 12reps app provides complete programs that optimise for maximum results. Download today and experience the power of properly integrated concurrent training.
Your strongest, fittest self is waiting. The 12Reps app will get you there faster than you ever thought possible.
References
[1] Methenitis, S. (2018). A Brief Review on Concurrent Training: From Laboratory to the Field. *Sports*, 6(4), 127. https://pmc.ncbi.nlm.nih.gov/articles/PMC6315763/
[2] Wilson, J. M., Marin, P. J., Rhea, M. R., Wilson, S. M., Loenneke, J. P., & Anderson, J. C. (2012). Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. *Journal of Strength and Conditioning Research*, 26(8), 2293-2307. https://journals.lww.com/nsca-jscr/fulltext/2012/08000/concurrent_training__a_meta_analysis_examining.35.aspx
[3] Schroeder, E. C., Franke, W. D., Sharp, R. L., & Lee, D. C. (2019). Comparative effectiveness of aerobic, resistance, and combined training on cardiovascular disease risk factors: A randomized controlled trial. *PLOS ONE*, 14(1), e0210292. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0210292
[4] Coffey, V. G., & Hawley, J. A. (2017). Concurrent exercise training: do opposites distract? *The Journal of Physiology*, 595(9), 2883-2896. https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/jp272270
