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KYNAPT Adaptive PerformanceKYNAPT Adaptive Performance

FOR RUNNERS WHO LIFT, AND LIFTERS WHO RUN

Train foreverything.

  • Strength.
  • Endurance.
  • Performance.

Your goals. Your schedule. One training plan. Build strength and endurance together, with a plan that adjusts as you train.

Build my plan

HOW KYNAPT WORKS

Meet your KYNAPT Coach

Your programme learns from how you actually train.

  • Built around you
  • Learns from every session
  • Adapts what comes next

How KYNAPT works

  1. Hi, I’m your KYNAPT coach. Here’s how your training works.
  2. Pick your sport, or combine up to three. The first one you pick leads the week.
  3. Then tell me your week: training days, minutes, kit, and a few numbers.
  4. Already have a programme? Bring it in, then keep it, improve it, or rebuild it.
  5. Out comes one week where every goal fits, not two plans fighting over your legs.
  6. Hard days are spaced so you can absorb them, and your main goal stays protected.
  7. Every day, today’s session is ready. Press Start session and go.
  8. Log each set: weight, reps and effort, with last time’s numbers right beside you.
  9. Short on time, no rack free, or tired? Adjust session reworks today and shows the cost.
  10. Swap any exercise, just for today or from now on. The replacement trains the same thing.
  11. Every logged session is evidence: what you did, how hard it felt, anything that hurt.
  12. So week two learns from week one. Ready? The load goes up. Struggling? It eases off.
  13. And your progress is read straight from what you logged. No guesswork.
  14. Plan, train, log, adapt, every week. Build your plan at kynapt.com.

Your training evolves with you.

WHY WE BUILT THIS

Your goals share the same body

Your running plan has no idea what your lifting plan just asked of you.

An athlete resting on a box between sets, a loaded barbell beside her, while a runner passes on the waterfront path behind.

Running plan

  • Intervals
  • Tempo
  • Long run

Strength plan

  • Squat
  • Bench
  • Deadlift
Primary
HYROX
Build
Running
Maintain
Strength
Example — one week
  • Heavy lower body sits two days clear of the quality running.
  • Tuesday is easy on purpose — it is doing recovery work.
  • Strength keeps two sessions while HYROX is the one being built.

An example week: lower strength on Monday, an easy run on Tuesday, threshold intervals on Wednesday, HYROX stations on Friday and a long run on Sunday.

It is one body and one recovery budget, so the week has to account for both

EVERY DAY

Open it, and you know what to do

Today’s session is ready when you are. No spreadsheet, no rebuilding the week.

Example — today’s session

An example of today's session: lower strength and an easy run, 62 minutes, target effort RPE 7, opening with front squats and bench press.

Example — a set being logged

An example of the workout screen: four sets of front squats, the previous week's load beside each one, and a two-minute rest timer.

Plan → train → log

Your performance profile

See what your
training is building

KYNAPT combines your body data, performance benchmarks and completed training to understand what is developing, what is being maintained, and what needs attention next.

Target alignment

90%

HYROX lead · Strength support

AerobicEngineEnduranceTired legsStationsStaying power
  • Current
  • Last week
  • Target

This week

  • Station capacity46→58
  • Strength endurance46→58
  • Aerobic capacity63→70

Updated weekly. Recalibrated when your performance changes.

Daily training adds evidence. New benchmarks recalibrate the relevant dimensions immediately.

Build what matters.
Keep what you have already earned.

WHEN THINGS CHANGE

When your week changes, the plan changes with it

Things come up. Your training should hear about it.

Only 30 minutes today

HYROX stations

78 min

HYROX essential

30 min

Preserved

  • Race-specific work
  • Compromised running

Reduced

  • Accessory volume

WHAT IT IS BUILT ON

Built around how training actually works

Explore our methodology

  • Progression

    You move up when your training says you are ready.

  • Fatigue

    Hard days land where you can actually absorb them.

  • Specificity

    What you train matches what you are training for.

  • Priority

    Your main goal is the one that gets protected.

Already training

Already have a programme?

Keep it, improve it, or rebuild it. KYNAPT does not ask you to throw away something that is already working.

  • Keep it

    Your programme stays exactly as it is. KYNAPT tracks how you train and learns from it, and you can change your mind later.

  • Improve it

    Keep the programme you have and let KYNAPT improve the parts that need it. Your plan stays the starting point.

  • Rebuild it

    Use what you brought as context, and build again around your goals, your week and your numbers.

Bring it in as

  • Paste
  • PDF
  • Spreadsheet

Files are read in your own browser. The file itself is never uploaded.

Bring my programme

READY WHEN YOU ARE

Let us build your week

Pick what you are training for, and we will work out how it fits together.

What are you training for?

POPULAR COMBINATIONS

OR BUILD YOUR OWN

One goal is fine. Add up to three if your training crosses disciplines.

Up to three. The first one you choose is the one we build the week around.