Run faster.
Get stronger.

Learn to enjoy running without getting hurt and without losing the muscle you’ve built.

Capacity builds one running and lifting plan from your goals, fitness, and history, and adjusts it as you train.

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Mike, Capacity’s founder, smiling and waving mid-race on a snowy road. — Mike, Capacity’s founder20:35 to 16:56My 5K in about two years, while maintaining my muscle mass.

A real week from the app

Week 2 of a Running Focus plan, with three runs, an easy bike, and two lifts.

Lifting: 2 or 3 days a week, 40 to 60 minutes or under 30.
Running: 2 to 5 days, depending on your plan and how much you run now.
Running plans: Training for a race, Continuous, Base building, New to running
Lifting focus: Max Strength, General Strength & Physique, Keep it simple
Coaching: A private thread with Mike, right in the app
Watches: Garmin, COROS, Polar, Suunto, Whoop, or any watch that syncs to Apple Health
Free trial: 7 days. Cancel anytime.

Mike deadlifting in a CrossFit gym, in his lifting years.

Mike walking on his hands in a CrossFit gym, in his lifting years.

Why I built Capacity

Every time I tried to run consistently, I ended up hurt.

I always liked running. In fact, I loved it as a kid, and I was pretty good at it.

But after a bunch of injuries as a 9th and 10th grader (and getting into drinking and partying), I gave it up.

I graduated high school at 6′, ~140 lb, and spent my late teens and early 20s getting “big” and the rest of my 20s bouncing around between powerlifting, Olympic lifting, and CrossFit.

Over those years, I’d occasionally try to get back into running.

Shin splints, IT band syndrome, hip bursitis, knee pain, plantar fasciitis, you name it, I’ve had it.

I spent 15 years “trying” to run, always going way too hard, way too soon, and blowing up my shins so bad within weeks it hurt to walk.

Three years ago, I decided I was going to try to figure it out. And I think, for the most part, I did.

The answer was simple. I just needed to slow down and give my body time to adapt.

When I started running seriously, my 5K was 20:35, and I had to run 11-minute miles just to keep my heart rate in Zone 2. That felt absurdly, painfully, embarrassingly slow.

Now, I run 7:00 to 7:30 pace at that same heart rate, and my 5K is 16:56.

There was no shortcut. It simply takes time.

But if you don’t do it right from the start, you’ll never be able to run consistently enough to give yourself time to improve and to enjoy running.

People have a lot of trouble combining running and lifting. And people have a lot of trouble running without getting hurt.

The whole reason I built this is to help people balance the two, and even more so, to learn how to enjoy running and how to do it without getting hurt.

This app will teach you what I’ve learned (and what I’ll continue to learn) and hopefully save you from the pain, disappointment, and annoyance of trying to run and always getting hurt or hating it.

Mike, Capacity’s founder

20:35 to 16:56

My 5K in about two years, while maintaining my muscle mass.

~1,100 lb

My squat, bench, and deadlift total, the same month I ran 16:56.

The typical running journey

You decide to start running.

Week 1Feeling good.
Week 2Still feeling good.
Week 3Feeling great, so you add a day, add some miles, do more speed work.
Weeks 4 to 6Shin splints, knees hurt, foot pain, aching hip.

Now you can’t run, and you have to take another month off.

Sound familiar?

You’re probably running too fast and doing too much too soon.

It’s because your heart and lungs adapt much faster than your tendons, ligaments, bones, and joints.

Your heart and lungs can handle more, but running is high impact. Your body needs more time to get used to it, especially if you’re a heavier runner, even if you’re lean and muscular.

Capacity solves that for you.

Capacity teaches you how to build up your mileage slowly by learning how to run easy, with easy cross-training and your lifting planned around it. Once you build that base, you get into the fun stuff: intervals, and running faster.

Sick of always being sore and beat up?

Most people trying to combine lifting and running take a full lifting program, take a full running program, mash them together, and hope it works. It almost never does. You’re too fatigued to run well and too beat up to lift well.

Fatigue doesn’t care whether it came from a barbell or a five-mile run. Stress doesn’t care whether it came from a hard workout, a bad night of sleep, a sick kid, or a work deadline.

Capacity balances your lifting and running and takes the rest of your life into account.

Bad night of sleep or a rough week at work, and it can scale that day’s session down before you start. You feel better, and most importantly, you can train more consistently.

Sick of spinning your wheels?

The typical “I’m going to get in shape” cycle:

You get motivated to work out, go hard 5 to 6 days a week for a month, maybe 2, and then get burned out, sick, or injured. You take a month off, try it again, and repeat for decades. And you never get any stronger or faster.

Most people massively underestimate how fit they can get on 3 to 5 hours a week, done consistently over a few years.

Capacity gives you a plan you can keep doing week after week, month after month, and year after year, without breaking down.

“Capacity has been an enormous unlock for my progress, both running and lifting.
The program helped shave 80 seconds off my 5k PR (down to 21:50) after just 6 weeks of training.”

Sam, one of the first members

See full review

“Capacity has been an enormous unlock for my progress, both running and lifting.
The program helped shave 80 seconds off my 5k PR (down to 21:50) after just 6 weeks of training. I owe it completely to the app and Mike’s training philosophy.
Previously, I was burning myself out without fully understanding why, using two popular but separate, unrelated lifting and running programs that didn’t consider the full workload that the other was throwing at me at the same time.
Capacity changes that, mixes those two activities together seamlessly (as well as your preferred cross-training!), and then sets your workload at an actual manageable level. The perfect balance for improving both.
My relationship with running has never been better.
The program’s emphasis on easy running and HR-based training helped take a ton of pressure off of me for my running sessions, knowing most runs I was going to feel like I had gas left in the tank, and keeping my speed work to dedicated sessions that respect the load that it puts on your body, stark change from my old programming where I was doing speed work 3 times a week some weeks.
Along with the improvements running, the program has also helped me hit PRs in my squat and deadlift (lifts I was previously doing bi-weekly and plateaued with). I can now also do double the number of consecutive pull-ups compared to what I previously could do since starting the program. Particularly excited about that one.
I would recommend Capacity to a friend in a heartbeat, and am excited to do that once the app and program releases to the public. The app is perfect for raising your fitness level whether you want that to be pertaining to your strength, cardiovascular fitness, or both.
You get an app that learns and understands your fitness and goals, and you pair it with a trainer in Mike who is an incredible resource that’s walked the walk, uses the programming himself and is fully invested in your success, your specific experience with Capacity.”

What the first members say

If you lift and want to add real aerobic fitness without giving up strength, this is the app.

Dan

See full review

“If a friend asked me about Capacity, I’d tell them it’s the first app that actually got me running consistently without wrecking my lifting.
Some background: I played D1 baseball, I’ve done CrossFit, Olympic lifting, and a couple of Hyrox races, and I’ve cycled through just about every split out there: PPL, upper/lower, 5/3/1, reverse pyramid, hybrid setups I built myself.
My problem was never motivation. It was that I kept rebuilding my program every few weeks, and running was always the piece that either got skipped or buried my legs for lifting.
Capacity solved that from day one. Instead of handing me a mileage plan, it had me do a 30-minute baseline test held under 75% of my max heart rate, and my runs unlocked from there. That sounds small, but it completely changed how I approach running.
The easy days are actually easy, the progression is gradual, and for the first time it feels like something I can keep doing for years instead of a block I’m just trying to survive.
The strength side is what sets it apart from other running apps. You choose a goal, whether that’s max strength, physique, or something in between, and it builds the lifting around your running instead of treating them as two separate programs fighting for the same recovery. I’m on 3 lift days and 3 run days a week, and the balance feels right. I show up fresh for both.
My favorite part is that it takes the guesswork away. I no longer spend Sunday nights redesigning my split. I open the app, do the work, and trust that it’s progressing. For someone whose goal is to stay strong, athletic, and healthy as I get older, that’s exactly what I was missing.
If you lift and want to add real aerobic fitness without giving up strength, this is the app.”

I am arguably in the best shape of my life thanks to the work Mike has put into this app.

Zach

See full review

“After getting one-on-one coaching from Mike, I was hesitant to switch to just an app. However, after using the app, there has been almost no difference in the quality of workouts and my performance.
I am still putting up excellent numbers in the gym and maintaining my cardio with the balance between speed work/easy work. I am arguably in the best shape of my life thanks to the work Mike has put into this app.
I cannot recommend this app enough to a busy professional or someone who wants to take the guesswork out of their training. This has been a godsend for me and makes it incredibly easy to adjust my schedule throughout the week if personal life events come up.
This app deserves to be highlighted with how easy it makes training and if you put in the work, you will see outstanding results.”

Now that I’m over 40 I’m finding that my desire for intense exercise often exceeds my ability for recovery.
… I am seeing gains, looking forward to workouts, and doing it with less pain!

Aaron

See full review

“Now that I’m over 40 I’m finding that my desire for intense exercise often exceeds my ability for recovery. It is discouraging to exhaust myself in workouts only to find that I am regressing instead of gaining.
But with Capacity I have a coach monitoring my workouts and adapting my training in accordance with my body’s ability to recover. Even though I am not pushing every workout to max effort, I still am motivated by the fulfillment of accomplishing lifts while tracking reps in reserve and completing a run with a max heart rate cap.
I am seeing gains, looking forward to workouts, and doing it with less pain!”

Read all 11 reviews

Capacity is what I’ve been looking for in my training for a while. It’s like having a personal trainer and a running coach at the same time.

Cameron

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“Capacity is what I’ve been looking for in my training for a while. It’s like having a personal trainer and a running coach at the same time.
The app is clean, intuitive, and straightforward. Weekly schedule and exercise selection are customizable and I just love how flexible it allows my training to be. I’m a busy dad with a newborn and haven’t skipped a beat in my training thanks to the flexibility and efficiency of this app.
Having individual, tailored periodization built into the app for both my lifts and runs is such a game changer. I feel challenged but not destroyed after each workout, and the volume ensures I have the energy to come back the next day and train hard.
I ran Tactical Barbell for a while before this app, and was hesitant to jump ship and give this a try, but I’m so glad I did.
This app allows me to build the same level of physical and cardiovascular fitness but with a more tailored, highly individualized plan that takes all the thinking out of training. Just show up and work, log what you did, and come back the next day.
Thanks for building something cool, Mike!”

I knew I wanted to get into running without sacrificing going to the gym and lifting. Capacity made this transition unbelievably easy.

Eric

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“Capacity has totally changed the way I train. I come from a team sport (specifically baseball) background, so to say I had very little experience with running and a lot with lifting would be an understatement.
I knew I wanted to get into running without sacrificing going to the gym and lifting. Capacity made this transition unbelievably easy.
It has everything you need, and unlike some of the other coaching/training apps out there, is completely adjustable to anything you need in your program. It is super easy to reschedule/move things around, which is huge when trying to fit a program in around a busy schedule.
It also has the ability to help you train for whatever your goals are from running a 30:00 5K to a sub 3-hour marathon. I am a huge fan of Capacity and would recommend it to anyone trying to improve their hybrid fitness level.”

I’m not wasting days being sore or having to back off because I went way too hard on Monday.

Mike, one of the first members

See full review

“I love the interface of the main screen with all the sessions for the week, and being able to customize each week around my schedule.
The run prescriptions are dialed in, and if you don’t follow the ranges, it doesn’t count that run for those check-ins and falsely alter your zones. It also educates about the importance of following the plan, staying in your zones and seeing the long-term benefits.
In the weight room, it has tracking that you would expect, and everything is thought of, even the color of resistance band you might use on a dip or pull-up.
I tried to self-program and use AI to create a training plan to balance my gym strength and build back my running, but I was overworking and always on the edge of hurting myself.
This is taking the guesswork out, and by forcing me to stay in my zones, I actually can show up day after day ready to hit the next piece. I’m not wasting days being sore or having to back off because I went way too hard on Monday.”

As a long-time gym bro, Capacity is motivating me to get my cardio in and become just a little more ‘hybrid’.

James

See full review

“Capacity is great. The prescribed training load is manageable and scales to your skill level even if you’re new to running, lifting, or both. The app explains why certain decisions were made, and even adjusts if you’re having a stressful day or didn’t sleep well.
The programming is flexible for when life happens and you need to move workouts around or switch exercises. Mike is quick to respond to feedback and often adds features before I could even ask about them.
As a long-time gym bro, Capacity is motivating me to get my cardio in and become just a little more ‘hybrid’.”

In fact, Capacity is the only app I’ve come across that combines cardio and strength training at this level of detail.

Iuri

See full review

“Hi Mike, I’ve been really enjoying Capacity so far, one of my favourite things is the mixed approach to running, using both heart rate and pace depending on the type of workout.
Before, I would often overdo my runs and end up tiring myself out unnecessarily. Capacity has helped me understand the importance of taking it easier on easy days and being more intentional with my training.
I also really like how it incorporates cycling into the plan. It gives me the opportunity to build my aerobic fitness and increase my overall training volume without putting all that extra stress on my body through running alone.
The workouts themselves are great, and I like that I can adjust them to suit my preferences, which I’ve already done with a few sessions.
In fact, Capacity is the only app I’ve come across that combines cardio and strength training at this level of detail. Most apps seem to focus on one or the other, so having everything integrated into one plan is a massive plus.
The community section is another great thing, people are very active and supportive, which makes it a great environment to be part of. I also think the app is accessible to people at different fitness levels, whether you’re just getting started or have been training for years.
Since starting, I’ve had a much more positive outlook on training and genuinely look forward to seeing what activity I have planned each day. I’m only in my second week, so I haven’t attempted to break any running PRs yet, and it’s still early days in terms of measurable performance improvements.”

My speed’s improved and I’ve PR’d a few lifts since starting. Clean programming that just works.

Brent

See full review

“Capacity’s been solid for hybrid training. The volume feels just right — enough working sets to actually progress without overdoing it.
My speed’s improved and I’ve PR’d a few lifts since starting. Clean programming that just works.
It’s hard not to love Capacity! Faster, stronger, better.”

I’ve enjoyed having an app with a plan instead of a workout, and I look forward to seeing where this app takes me.

Ryan

See full review

“Hey Mike, happy to share some thoughts below as I’ve truly truly enjoyed the platform.
For years, I’ve flip-flopped between heavy strength training and running, always opting to go all in on one at the sacrifice of the other. This past year, I wanted to simply be healthy, run farther, and lift heavier.
I have tried many programs but they generally catered to my previous approach, and most ‘hybrid’ platforms preach HIIT cardio and high heart rates.
Capacity is different, and Mike understands that building an engine doesn’t come from HIIT and lower weights. It comes from consistently lifting heavier and consistently running in a manner that allows you to do both.
The app is intuitive, always learning, and always offering reinforcement that you are indeed making progress. I’ve enjoyed having an app with a plan instead of a workout, and I look forward to seeing where this app takes me.”

From members who used Capacity free before launch, shared with their OK.

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Why both

Build a body that lasts

I think for most people, and for overall health and longevity, placing fairly equal priority on strength and endurance is the way to go.

As you age, it’s better (and more fun!) to be proficient at both. Overall health becomes more important than being really, really good at one thing.

Strength gets even more important as you get older.

After 65, if you fall and break your hip, there’s a real chance it kills you. Strong legs and good balance help keep you on your feet.

My goal is to enjoy a long and healthy life, and yours should be too.

Fitness is a huge part of that, and I plan to work out until the day I die.

I think you should too, and this app will help you learn how to do it sustainably.

Who it’s for

Built for people who lift and run

It’s a great fit if:

You lift, and you want to run without getting hurt or losing the muscle you built.
You come from CrossFit or other high-intensity training and haven’t done much endurance work.
You keep getting hurt when you try to run more.
You run, and you want to get stronger too.
You’re tired of going hard for a month or two, burning out, and starting over.
You want to stay strong, fit, and healthy for a long time.

Whether you’re new to running or training for a half marathon, your plan starts where you are.

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Your plan

Built around you

Most training apps give everybody the same fixed set of workouts. They don’t adapt to you.

They don’t know anything about you: your training history, your goals, if your squat is strong while your bench press sucks, or if you’re running your easy days way too hard. They just tell you what to do and hope it works.

Balancing lifting and running is hard.

That’s why Capacity does it for you.

It takes everything into account:

You

Your training history
Your goals
Your main priority
Your lifting focus
How much you’re running now
Your height and weight
Exercises to avoid
How you feel each day

Your schedule

The days you can train
How long you have to lift
Cross-training

Your numbers and gear

Your current PRs
Your current lifts
Your equipment

Then it builds your week, with your runs and your lifts planned together. Don’t like where something landed? Drag it to another day.

Running

Four starting points

Training for a race

Mile to half

Pick a mile, 5K, 10K, half marathon, or your own distance up to a half. Your plan builds you up and peaks you for race day, with your lifting planned around it.

Who it’s for

Training for a race is for people with a race on the calendar who want to run their best on race day.

It’s a great fit if

You have a mile, 5K, 10K, or half marathon coming up, or a race of your own distance up to a half.
You want your training built around that race, from now until race day.
You want to keep lifting while you train for it.

When it’s over, you choose what’s next: another race, or training without a race target.

Continuous

Get faster year-round

No race? A year-round plan built to improve your endurance and your race times, with no end date. When a race comes up, add it and choose to peak for it or just race it.

Who it’s for

Continuous is for people who want to keep getting faster year-round, with no end date.

It’s a great fit if

You’ve been doing some endurance training and have a decent aerobic base.
You want to improve your race times from the mile through the half marathon, with or without a race coming up.
You want real progress without lots of VO2 max or speed work, or constantly peaking for a race.
You race now and then, and want to peak for some races and just run others.

Base building

Aerobic endurance focus

Easy runs, easy cross-training, one Easy + Steady run a week, and strides, with no planned intervals. It builds the aerobic engine you need to get faster.

Who it’s for

Base building is for people who want to put in the time to properly build their aerobic endurance.

It’s a great fit if

You come from lifting, CrossFit, or other high-intensity training and haven’t done much endurance work.
Your times fall off as races get longer, like a decent mile but a slow half marathon.
You struggle to keep your heart rate down on easy runs.
You keep getting hurt when you try to run more.
You want less intensity overall, or want to focus more on lifting.
You just finished a long buildup to a half marathon or longer and want to take it a little easier.
You want to run a marathon but aren’t running 25 miles (40 km) a week yet.

Most people do best starting with at least a month or two of base building.

New to running

Start with run/walk

Can’t run 30 minutes yet? A run/walk plan builds you up to it first.

Who it’s for

New to running is for people who can’t run 30 minutes without stopping yet.

It’s a great fit if

You’re new to running, or haven’t run in years.
Your heart rate shoots up as soon as you start running.
You come from lifting, CrossFit, or sports and haven’t run much.

It starts with a 30-minute baseline test. If you can already run the full 30 minutes comfortably, you move straight to the regular running program.

Race predictions in Capacity from the mile to the marathon, then the race-time calculator, What if I lose weight?

Your race predictions go from the mile to the marathon, with two for each distance: the standard Riegel formula, and Capacity’s own weight-adjusted prediction for more muscular athletes.

The “What if I lose weight?” calculator shows how a lower weight could change your predicted race times.

Before race day you get a pacing strategy for your race.

Lifting

Choose your lifting focus

Max Strength

Built for: New PRs on squat, bench, and deadlift
How you train: Heavy sets of 1 to 6 reps on the main lifts. Experienced lifters can build to a 1RM test on a day they pick.

Who it’s for

Max Strength is for people who want to get as strong as they can on the big three.

It’s a great fit if

You love the barbell lifts and want new PRs on squat, bench, and deadlift.
You like training heavy, with sets of 1 to 6 reps on the main lifts.
Your focus is more on maximizing your strength than adding muscle mass.

General Strength & Physique

Built for: Muscle and strength
How you train: Smart progression across a variety of rep ranges.

Who it’s for

General Strength & Physique is for people who want to build muscle, get stronger, and look better.

It’s a great fit if

Your focus is more on adding muscle and improving your physique than maximizing your 1RM strength.
You want a plan that’s less focused on improving maximal strength in the big three, with a variety of exercises and rep ranges.
You want to get stronger without maxing out or doing very heavy, low-rep sets.

Keep it simple

Built for: Quick, effective sessions
How you train: No complicated programming. Show up and put in the work.

Who it’s for

Keep it simple is for people who want quick, effective lifting with no complicated programming.

It’s a great fit if

You don’t want complicated programming. You just want to show up and put in the work.
You want fewer exercises and a simple progression.
You want the exercises that give you the most return for the time you spend.

Simple doesn’t mean easy. The program gets harder over time.

2 or 3 days a week, 40 to 60 minutes or under 30, with exercises picked from your equipment. Swap any of them for one workout or every week after.

Choose from a database of 200+ exercises or add your own.

Pull-ups and dips can be bodyweight, weighted, or assisted, and a rest timer counts you down.

An Upper Lift in Capacity: the week's bench press sets and weights, then the accessories.

Guides

Know why you’re doing it

Swipeable guide cards explain each part of your plan the first time it comes up: your running plan, each week, your lifting style, RIR, Training Load, your race, and race day.

After your workouts, short coaching decks in Mike’s own words answer the questions that come up along the way.

Every guide is in Guides & Tips, with Beyond the Program: tips on recovery, lifestyle, and the rest of your training.

Sample guide

Messages with Mike

Message the coach who built Capacity

Every member gets a private thread with Mike, right in the app.

Ask anything
Tap the message icon at the top of the screen. Questions about your plan, a workout that felt off, a race coming up, whatever.
Send a workout
Send one straight from its screen, and Mike sees what was planned and what you did. Add a photo if it helps.
Mike answers
It goes straight to him, and he answers in the same thread. It’s private: nothing there shows in Community.

One of my former 1:1 clients

When Doug came to me, he had an aggressive goal: deadlift 450 pounds and run a sub-5:30 mile on the same day. Six months later, he did both.

Just smart programming, consistency, and time. That’s the programming in Capacity.

450 lb: His deadlift that morning, up from 395.
5:19: His mile that afternoon, down from 5:52.
4 to 6 hours: His training each week: 3 lifting days + 3 running days, ~15 to 20 miles.
4:59: His mile time two months after the 450/5:19 day.

Progression

It adjusts to you

You log
Your sets, your runs, and a check-in each week on how it went. Honest answers help Capacity get next week right.
Capacity adjusts
Earn it and the weight goes up. Struggle and it holds or comes down. Your intervals move up when you earn it, and a time trial can update your paces.
Your next week
Your runs build week to week and your rep ranges change. Every few weeks it checks in to see if your program needs a change, like a deload, and after time off it eases you back in. Stay consistent and recover well, and Capacity can offer you a step up.

Missed a day? Move the workout or skip it. No need to make it up.

Miss a whole week and the plan can pick up where you left off.

A Sub-Threshold Run in Capacity: the warm-up, then four intervals with their pace, heart-rate, and effort range, then speed work.

Training Load

Your training, added up

Every workout gets a load score, lifting and cross-training included.

The Load tab shows your week day by day, and Training Trend shows how your last seven days compare with your last six weeks.

Example: each bar is one week’s average daily load.

There’s more

Garmin, Apple Watch, and more

Import runs from Garmin, COROS, Polar, Suunto, Whoop, or any watch that syncs to Apple Health, with their heart rate, distance, time, and weather. Runs you haven’t logged yet show up on your Training tab. Or send a run to the Workout app on your Apple Watch with its targets, reps, and recoveries built in (iOS 17 or later).

Every run, laid out

Every run shows its targets and notes on how to run it. Interval runs lay out the warm-up, each rep with its pace, heart-rate range, and effort, and the rest in between.

Easy runs
Long runs
Easy + Steady
Sub-threshold intervals
Progression runs
Threshold intervals
VO2max intervals
Race pace
Capacity Checks
Strides

Switch a run to the bike or rower

Don’t want to run today? Legs beat up? Can’t run easily right now? You can ride or row instead. A Sub-Threshold Run becomes a Sub-Threshold Row with the same times, and on the bike, the workout is set from your run. It still completes the planned session and counts toward your training load. You can also go bike only. Make the bike your default activity, and your planned runs become rides that progress like your runs.

Your paces. Your zones.

Your 5K time sets your training paces, and your max heart rate sets your heart-rate zones. Every zone from Easy to Hard has its pace, heart rate, and effort. Schedule a 5K, 2 mile, or 1.5 mile time trial, and your result can update your paces.

Check in before you train

Five quick questions before a workout: sleep, stress, energy, soreness, and motivation. On a rough day, it can suggest a lighter session or a rest day, and you decide. The check-in is optional.

See how it went

Distance, pace, heart rate against your zone, effort against the target, and the load, on one screen. PRs, milestones, and coach’s notes show up when you earn them. Finish the week for a recap of your time, sessions, miles, weight moved, and load, next to last week. Keep your day streak going, and share a workout to Community when you want to.

Community

Post to the feed, share a workout or a PR with the stats you choose, and ask questions in the discussion boards. Workouts are never posted automatically.

Your week, your way

Drag workouts to other days, add an easy run or some cross-training like biking, rowing, or walking, or switch a run to rowing or an indoor bike.

Your history

Your calendar, run history, exercise history, and every past program.

Your units

Imperial or metric, and pace or speed on your runs.

Questions

Is Capacity a hybrid training app?

Yes. It’s for people who lift and run: one plan for both, with your runs and your lifts planned together.

Will running hurt my lifting?

With the right strategy, you can build muscle, get stronger, and improve your endurance at the same time. You probably need to be doing less than you think. Two lifting days are enough for most people to maintain, and even enough for many to see real improvement. Three is plenty.

How is this different from a running app or a template?

A running app plans your runs and leaves your lifting to you, and a template gives everyone the same plan. Capacity asks about your goals, history, schedule, equipment, and lifts, then builds one plan for both and adjusts it from what you log.

How many days a week do I need?

Lifting is 2 or 3 days a week, 40 to 60 minutes or under 30. Running is 2 to 5 days, depending on your plan and how much you run now. You pick the days you can train, and Capacity builds your week around them.

How much does it cost?

$29.99 a month or $199.99 a year, each with a 7-day free trial. The first 50 members who join by Nov 13 pay $149.99 a year for as long as they stay subscribed, and get a Founding badge in Community. Both plans renew until you cancel. Prices in US dollars.

What happens after the free week?

Your plan renews at the price you picked until you cancel. Cancel in your Apple account settings at least 24 hours before the trial ends and you won’t be charged.

Is it on Android?

Not yet, but it’s coming. If you’re on Android, join the Android list and you’ll hear when it’s out.

Do I need an Apple Watch?

No. You can log everything in the app. A watch that syncs to Apple Health lets you import your runs instead.

Do I need a gym?

No. Setup asks where you train: a full gym, a home gym, or minimal equipment. Your lifts come from what you have.

Does it work with no signal?

Yes. Once you’re set up, you can see your week and log a workout at the gym with no signal.

Can I change things later?

Yes. Your schedule, run and lift days, lifting style, equipment, races, 5K time, and maxes are all in Settings, and you can change them whenever you want.