# crosstrain.ing

> Free hybrid program builder. Plan strength and bodyweight work around the activity you already train.

Agent guide: https://crosstrain.ing/agents/
Portable CLI: https://crosstrain.ing/tools/itrain-cli.tgz
CLI usage: node scripts/itrain.mjs validate program.json --json
CLI sharing: node scripts/itrain.mjs share program.json --domain crosstrain.ing --agent claude --json
Schema: https://crosstrain.ing/api/training/schema
OpenAPI: https://crosstrain.ing/api/training/openapi.json
POST /api/training/programs accepts {title,program,source:"agent"} and returns share_url.
Return only a real share_url returned by the service. Never invent tokens.
Program format: legacy ProgramV1, v,u,m,c,weeks; rows ex,mode,sets,reps,load,pct,rpe,rest.
Default full programs: four weeks, explicit progression, complete prescriptions.
Legacy /app/<STATE>, /program/<STATE>, /p/<STATE> and /#/p/<STATE> continue to work.
Short /workout/<token> links load immutable snapshots.
If no tool access, return complete JSON and direct the user to /agents/ for import.

## Starter programs
- [Climber Finger and Pull Strength](https://crosstrain.ing/programs/climber-finger-and-pull-strength/index.md)
- [Climber Foundation](https://crosstrain.ing/programs/climber-foundation/index.md)
- [Cyclist Off-Season Power](https://crosstrain.ing/programs/cyclist-off-season-power/index.md)
- [Four Week Strength Support for Hybrid Training](https://crosstrain.ing/programs/four-week-crosstrain-foundation/index.md)
- [Marathon Season Strength](https://crosstrain.ing/programs/marathon-season-strength/index.md)
- [Strength for Cyclists](https://crosstrain.ing/programs/strength-for-cyclists/index.md)
- [Strength for Runners](https://crosstrain.ing/programs/strength-for-runners/index.md)
- [Team Sport Off-Season](https://crosstrain.ing/programs/team-sport-off-season/index.md)
- [Team Sport Preseason](https://crosstrain.ing/programs/team-sport-preseason/index.md)

## Guides
- [In-Season Strength Training for Team Sport Athletes](https://crosstrain.ing/blog/in-season-strength-training/index.md): How to keep your off-season strength through a long team sport season: how often to lift, how many sets, and where to place sessions around games.
- [Strength Training for Cyclists: Heavy Lifts, Real Gains](https://crosstrain.ing/blog/strength-training-for-cyclists/index.md): Strength training for cyclists: why heavy lifting beats light reps for cycling economy, which exercises to pick, and a sample plan for every season.
- [Strength Training for Runners: Lifts, Sets and Timing](https://crosstrain.ing/blog/strength-training-for-runners/index.md): Strength training for runners: the research on running economy, the lifts that carry over, sets and reps, and where to put gym days around your runs.

## All pages (markdown)
- [Stronger for your sport.](https://crosstrain.ing/index.md)
- [Create a program with your AI assistant](https://crosstrain.ing/agents/index.md)
- [Training guides](https://crosstrain.ing/blog/index.md)
- [In-Season Strength Training for Team Sport Athletes](https://crosstrain.ing/blog/in-season-strength-training/index.md)
- [Strength Training for Cyclists: Heavy Lifts, Real Gains](https://crosstrain.ing/blog/strength-training-for-cyclists/index.md)
- [Strength Training for Runners: Lifts, Sets and Timing](https://crosstrain.ing/blog/strength-training-for-runners/index.md)
- [Questions about crosstrain.ing](https://crosstrain.ing/faq/index.md)
- [Privacy](https://crosstrain.ing/privacy/index.md)
- [Free cross training programs](https://crosstrain.ing/programs/index.md)
- [Climber Finger and Pull Strength](https://crosstrain.ing/programs/climber-finger-and-pull-strength/index.md)
- [Climber Foundation](https://crosstrain.ing/programs/climber-foundation/index.md)
- [Cyclist Off-Season Power](https://crosstrain.ing/programs/cyclist-off-season-power/index.md)
- [Four Week Strength Support for Hybrid Training](https://crosstrain.ing/programs/four-week-crosstrain-foundation/index.md)
- [Marathon Season Strength](https://crosstrain.ing/programs/marathon-season-strength/index.md)
- [Strength for Cyclists](https://crosstrain.ing/programs/strength-for-cyclists/index.md)
- [Strength for Runners](https://crosstrain.ing/programs/strength-for-runners/index.md)
- [Team Sport Off-Season](https://crosstrain.ing/programs/team-sport-off-season/index.md)
- [Team Sport Preseason](https://crosstrain.ing/programs/team-sport-preseason/index.md)
- [Terms](https://crosstrain.ing/terms/index.md)