ALT Capacity Training coaching tip, card 1: Muscle, Strength, and Endurance at the Same Time. You've probably been told you have to pick one goal and stick to it. With the right strategy, you can build muscle, get stronger, and improve your endurance at the same time. Example week for a half marathon, keeping strength: Monday lift, Tuesday hard run, Wednesday easy run, Thursday lift, Friday rest, Saturday long run, Sunday easy run.

ALT Card 2, Why it matters: The catch? You probably need to be doing less than you think. Most people go wrong by going all in on everything at once: lifting 5 days a week, 40+ miles of running, and metcons sprinkled in for fun. That's a recipe for burnout, nagging injuries, poor recovery, and poor results across the board. Chart, Example: Running Focus, training stress. Going all in on lifting, running, and metcons goes over what you can recover from, while a week where one goal leads stays under it.

ALT Card 3, Keep in mind: Your body only has so much recovery capacity, especially if you're not sleeping like a baby and eating like an off-season bodybuilder. Training for all three doesn't mean you're trying to maximize all three at the same time. Pick a primary goal and support it with secondary goals. Use the minimum effective dose for the goals that are less important right now. You can build muscle, get stronger, and improve endurance at the same time, but not to your maximum potential in all three.

ALT Card 4, What to do: Your Priority sets which goal leads: Running Focus, Strength Focus, or Balanced for equal emphasis on both. You can change it in Settings, Training Preferences, Priority. More training = more fuel. Don't try to cut calories aggressively while pushing performance goals. If your sleep, libido, motivation, or strength numbers start to tank, you're doing too much.