Clients who struggle to get in lifts >60 minutes, struggle to keep up with lifting and running at the same time or are training for a novel or higher mileage running goal should choose PERFORM or RACE if they are 12 weeks out from their goal.

Clients who have 75-90 minutes 3-4x/week to lift, are in a lower running mileage season, have a history of higher-volume lifting training, and/or plan on only pairing the program with general cardio may choose to do BUILD.

Worried you’ll pick the wrong plan? You can switch at any time in the app! Or a coach can help you inside the app to make sure you are in the right spot.

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Yes, PERFORM pairs excellently with race training up to about 12 weeks before your event. For the final race preparation phase, we recommend transitioning to our RACE program, which is specifically designed to taper lifting volume while maintaining intensity as your running mileage increases.
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PERFORM pairs best with our:

• Beginner running plan.
• Beginner cardio plan.
• 5k beginner plan.
• Base build running programs. 
• 10k, 13.1, 26.2, 25-30k, 50k, or 50 miler running plans may be paired with PERFORM or RACE. We recommend using RACE for the last 8-12 weeks of a goal race and PERFORM for all other running goals or training.
• 1 or 2 mile for time programs.
• On-demand cardio library: Includes weekly high-intensity interval training, metcons/WODS (think: functional fitness style cardio workouts), zone 2, or aerobic capacity workouts. 
• SUMMIT hiking program.

TLM utilizes a mix of classic strength movements, powerlifting barbell compounds, power training, and muscle-building accessories. We program with minimal equipment, so all workouts are friendly to almost any gym space or at-home training. We use a mix of barbell, dumbbell/kettlebell, banded or cable, or bodyweight-based training.

Please note within every TLM workout; you can swap any main compound for a machine or non-barbell variation based on your preference or equipment.

You will see main lifts and movement patterns such as

• Bench
• Squat
• Deadlift
• Overhead press
• Row

Other movement patterns you will see in TLM:

• Split Squats, Lunges, Cossack Squats, Step Up variations, or similar
• Single Arm Shoulder Press, Incline DB Chest Press, Lateral/Front/Rear Shoulder
• Raises, or other Shoulder or Chest Pressing variations
• Single Arm DB Row, Cable or Banded Rows, Lat Pull Downs, Inverted Row Rowing Variations 
• RDLs, Nordic Curls, Hamstring Curls, or other Hamstring Accessories Variations
• Pull Ups, Push Ups, Chin Ups, Dips
• Upper and Lower Body Plyometrics
• Fast Bar or Weighted Speed-Strength Movements (Skipping, Hopping, Jumping, Exploding Variations)
• Dumbbell Based Olympic-style or Power Movements like DB Snatch, DB Clean, DB Push Press, DB Jumps

You will ONLY see barbell-based Olympic-style lifting in later blocks of METCON on the optional 4th day, so it is not required. There is no other Olympic lifting in any TLM program.

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PERFORM is specifically designed as a hybrid program that provides enough intensity for strength and muscle gains while allowing recovery capacity for running or other cardio activities. The program includes three workouts per week at about 60 minutes each, strategically structured with the right volume and exercise selection to complement your endurance training.

PERFORM members typically experience strength increases across all major lifts, improved athletic performance, muscle development, and better running economy. The program's balanced approach ensures you make progress in both strength and endurance domains without sacrificing either.