Run faster.
Get stronger.

One plan for your lifting and your running.

Coming end of October

Capacity's Training tab: week 8 of a Running Focus plan, with four runs and two lifts.

Why Capacity

“I always liked running. But every time I tried to run consistently, I ended up hurt. Finally figured out I just needed to run easier. And to give my body time to adapt.”

Mike, Capacity’s founder

If you keep getting hurt every time you try to run, you’re probably running too fast. 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.

Your plan

Built around you

Balancing lifting and running is hard. That’s why Capacity does it for you. It takes everything into account:

Your training history
Your goals
Your main priority
The days you can train
How long you have to lift
Your equipment
Your 5K time
Your current lifts
Exercises to avoid
Cross-training

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 plans

Race or no race

Training for a race Pick a mile, 5K, 10K, half marathon or your own distance up to a half. Your plan builds to race day, with your lifting planned around it.
Continuous 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.
New to running Can’t run 30 minutes yet? A run/walk plan builds you up to it first.

Your race predictions go from the mile to the marathon, and the race-time calculator shows how a lower weight could change them. Before race day you get a pacing strategy for your race.

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

Runs

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
Threshold intervals
VO2max intervals
Race pace
Progression runs
Strides
Capacity Checks

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

Paces and zones

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.

Lifting

Lifting plans for how you lift

Pick your lifting style:

Max Strength Heavy squats, bench and deadlifts, built for new PRs. Experienced lifters can build to a 1RM test on a day they pick.
General Strength & Physique Build muscle and get stronger across a variety of rep ranges.
Keep it simple Quick, effective sessions. Show up and put in the work.

2 or 3 days a week 40 to 60 minutes or under 30, with exercises picked from your equipment.
Your exercises Swap any of them for one workout or every week after, add your own, or choose from 126. Pull-ups and dips can be bodyweight, weighted or assisted.
Rest timer Starts at the rest your plan prescribes and counts you down.

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

Progression

It adjusts to you

Weights Log your sets and Capacity picks your next weights. Earn it and the weight goes up. Struggle and it holds or comes down.
Over the weeks Your rep ranges change, every few weeks it asks if you need a deload, and after time off it eases you back in.
Runs Your runs build week to week, your intervals move up when you earn it, and a time trial can update your paces.
A step up Stay consistent and recover well, and Capacity can offer you one.
Every week A check-in asks how it went. Honest answers help Capacity get next week right.
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.

Logging a bench press in Capacity: reps, weight and reps in reserve for each set.

Readiness

Check in before you train

Five quick questions before a workout:

Sleep
Stress
Energy
Soreness
Motivation

On a rough day, it can suggest a lighter session or a rest day, and you decide. The check-in is optional.

The readiness check-in in Capacity: sleep, stress, energy, soreness and motivation, each rated 1 to 5.

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, with your cardio and lifting load, your miles and the weight you moved. Training Trend follows three numbers:

Capacity Your training over the last six weeks.
Fatigue The load you’re carrying right now.
Freshness Your room to perform today.

Once you have four weeks of training, charts look back over your last 4, 8 or 12 weeks.

Capacity's Load tab: a week of training load by day, with cardio, lifting, miles and pounds, then Capacity, Fatigue and Freshness.

Results

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.

A Long Run's results in Capacity: 6.22 miles at 10:27 per mile, average heart rate 135 in zone, effort 3 in range, load 51.

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.

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

Capacity's Guides & Tips: running guides, lifting guides and race guides.

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).

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.

Messages with Mike

A private thread with Mike, who built Capacity and trains with it himself. Ask a question, share an idea or send him a workout. Messages there never show in Community.

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.

What it costs

Monthly

$19.99

a month

Yearly

$149.99

a year

7-day free trial

Prices in US dollars.

Questions

Is it on Android?: Not yet. Capacity is iPhone only for now. If you’re on Android, join the waitlist and you’ll hear when that changes.
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 start a new program whenever you want.