UseHTS
Hybrid Training System
One plan for lifting and cardio. Get stronger and fitter in the same week, without juggling two apps.
Use UseHTS freeFree. Every feature. No ads. No account needed.
What is hybrid training?
Hybrid training means you train strength and endurance in the same week. Most plans do one and ignore the other.
When you mix them without a plan, they get in each other's way. A long run the day after heavy squats leaves you tired for both. UseHTS plans both together. It spreads your gym days and cardio across the week, and keeps the long run or long walk away from the day after heavy leg work where it can.
Strength you use every day
Every plan is built on the big movements: squat, hinge, push, pull, and core. Hinging is how you pick something up from the floor. Cardio builds the stamina to keep going.
Together, that's the strength and stamina you use outside the gym: carrying shopping up the stairs, lifting a child, or a long day on your feet.
Everything is free
No trial, no paywall, no ads. Every feature on this list is free.
- A plan for 2 to 6 days a week, with sessions of 30, 45, or 60 minutes.
- Train at the gym, at home with equipment, or at home with none.
- Cardio your way: running, walking, or lifting only.
- Weights, reps, runs, and walks step up as you get stronger, with easier deload weeks built in.
- Sore knees, lower back, shoulders, or wrists? Exercises that load them are replaced.
- Exercise pictures, a rest timer with sound cues, and a log for every set.
- Progress charts, personal records, and a body weight log.
- Works offline. Add an account only if you want to sync between devices.
Who it's for
People who want to get stronger and fitter in the same week, and want a plan that balances both. New to lifting or lifting for years. At the gym or at home. If you don't run yet, you start with walk-run intervals, or you pick walking.
How it works
- 1Answer a few questions. Your goal, your week, where you train, and anything to avoid.
- 2Get your plan. Gym sessions and cardio, spread over your week.
- 3Train with your phone. Log sets, runs, and walks as you go. The plan steps up as you get stronger.
Your data stays yours
- Your training stays on your phone. The app works offline.
- An account is optional. If you add one, your data is stored in the EU.
- No ads. We don't sell or share your data.
- Anonymous usage data only if you allow it.
Questions
Is it really free?
Yes. Every feature is free today. There's no trial, no paywall, and no ads.
Do I need a gym?
No. Pick home with equipment, such as dumbbells, bands, or a kettlebell, or home with no equipment. The plan uses what you have.
I can't run. Can I still use it?
Yes. If you pick running, you start with 1 minute of running and 2 minutes of walking. You can also pick walking, or no cardio.
I've never lifted weights. Is it for me?
Yes. The plan asks how long you've lifted and starts from there. Each exercise has pictures, and the weights go up only when you're ready.
I have a health condition or an injury.
Tell the app which areas to avoid, and it replaces exercises that load them. The health check asks a few questions. If you answer yes to any, check with a doctor first. Your plan then starts lighter. UseHTS isn't medical advice.
Do I need to plan my weights?
No. The app picks each exercise's weight from your history and tells you why. The first time, you find a starting weight. Then you log reps and effort (reps in reserve) and it adjusts the next session.
What if I stop getting stronger?
The app spots stalls and missed reps, then lowers the weight or schedules a deload for you, then builds back up. You don't have to diagnose it.
What if I miss a day?
The plan waits for you. Do the next session when you can.
Is it in the App Store or Google Play?
No. UseHTS is a web app. Open app.usehts.com on your iPhone or Android phone and add it to your home screen. It then opens like an app and works offline.