CALIBR Tools
Hybrid split planner
Tell it how many days you can train and what matters most right now, and it lays out a week that keeps hard running and heavy lifting apart.
2 strength sessions and 2 running sessions across 4 training days.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
| Day | Session |
|---|---|
| Monday | Lower-body strength |
| Tuesday | Rest or easy movement |
| Wednesday | Easy run |
| Thursday | Rest or easy movement |
| Friday | Upper-body strength |
| Saturday | Long easy run |
| Sunday | Rest or easy movement |
The rules behind the layout
- Heavy lower-body lifting and hard running are never placed on consecutive days.
- The long run follows an upper-body session rather than a squat session.
- Rest days sit between the two hardest sessions of the week, not at the end of it.
- Most running stays easy; only one session a week carries a pace target.
This is a starting structure, not a programme. It says nothing about loads, progression or how you recover — which is where a static template stops being useful.
CALIBR
A week is a start. Knowing what goes in it is the hard part.
CALIBR turns what actually happens in training into the next decision — the load, the week and the fuelling.
When do I go heavier?
How did that set feel?
9:41CALIBR
Working set 2 of 4
Back Squat
Target
100kg × 8
RPE 8 · rest 3:00
Logged
100kg × 8 · RPE 7
CALIBR — next set
100kg × 8
Repeat this set · rest 3:20
Set 2 landed on target. Repeat this load and hold the prescribed rest.