Concurrent Training & The Interference Effect: The 6-Hour AMPK-mTOR Clock, Glycogen & 48h Hinge Window
When endurance and resistance training are performed too close together, acute AMPK activation blunts mTORC1 signaling, local glycogen depletion limits work output, and eccentric muscle damage impairs running economy. Here is how the Struggl Concurrent Interference Subsystem models all 5 rules deterministically.
- Same-Day Separation (`MIN_SEPARATION_H = 3.0`, `RECOMMENDED_SEPARATION_H = 6.0`): Robineau et al. (2016, DOI: 10.1519/JSC.0000000000000798) showed that 0h separation blunts maximal strength and hypertrophy gains, whereas >=6h to 24h restores adaptation.
- Modality Effect Size: Wilson et al. (2012, DOI: 10.1519/JSC.0b013e31823a3e2d) demonstrated that running induces higher lower-body hypertrophy interference (ES = 0.68) than cycling (ES = 0.99) due to eccentric landing forces.
- Updated Consensus: Schumann et al. (2022, DOI: 10.1007/s40279-021-01587-7) confirmed that explosive power (RFD) is the most sensitive metric to same-session interference, while hypertrophy is preserved when sessions are spaced >=3-6h and glycogen is replenished.
- Polarized Endurance Distribution (`HARD_SHARE_CEILING = 0.20`): Seiler (2010, DOI: 10.1123/ijspp.5.3.276) established keeping >=80% of endurance sessions in Zone 1-2 below VT1 to avoid autonomic overload.
| Component | Deterministic Specification & Literature Benchmark |
|---|---|
| Rule / Benchmark 01 | Same-Day Separation (`MIN_SEPARATION_H = 3.0`, `RECOMMENDED_SEPARATION_H = 6.0`): Robineau et al. (2016, DOI: 10.1519/JSC.0000000000000798) showed that 0h separation blunts maximal strength and hypertrophy gains, whereas >=6h to 24h restores adaptation. |
| Rule / Benchmark 02 | Modality Effect Size: Wilson et al. (2012, DOI: 10.1519/JSC.0b013e31823a3e2d) demonstrated that running induces higher lower-body hypertrophy interference (ES = 0.68) than cycling (ES = 0.99) due to eccentric landing forces. |
| Rule / Benchmark 03 | Updated Consensus: Schumann et al. (2022, DOI: 10.1007/s40279-021-01587-7) confirmed that explosive power (RFD) is the most sensitive metric to same-session interference, while hypertrophy is preserved when sessions are spaced >=3-6h and glycogen is replenished. |
| Rule / Benchmark 04 | Polarized Endurance Distribution (`HARD_SHARE_CEILING = 0.20`): Seiler (2010, DOI: 10.1123/ijspp.5.3.276) established keeping >=80% of endurance sessions in Zone 1-2 below VT1 to avoid autonomic overload. |
Verified Scientific DOIs: 10.1519/JSC.0b013e31823a3e2d, 10.1519/JSC.0000000000000798, 10.1007/s40279-021-01587-7, 10.1123/ijspp.5.3.276