What Is Hybrid Training? A Complete Guide for 2025
Hybrid training combines running, strength, and sport-specific work into one programme. Learn how it works, who it's for, and how to get started.
If you’ve ever felt torn between running more and lifting heavier, you’re not alone. Hybrid training is the answer — a structured approach to training multiple fitness qualities at once.
What is hybrid training?
Hybrid training is a methodology that combines two or more fitness disciplines into a single, periodised programme. Most commonly, it refers to blending running (or endurance work) with strength training, but it can also include sport-specific training for events like Hyrox, CrossFit competitions, or obstacle course races.
The key difference between hybrid training and “just doing a bit of everything” is structure. A good hybrid plan manages training volume, intensity, and recovery across modalities so you actually improve — rather than spinning your wheels doing random workouts.
Who is hybrid training for?
Hybrid training suits a wide range of athletes:
- Hyrox competitors who need both running endurance and functional fitness
- CrossFit athletes balancing metcons, gymnastics, and strength work
- Runners who want to get stronger without sacrificing their mileage
- Strength athletes who want better conditioning
- General fitness enthusiasts who refuse to pick just one thing
If your goals live in more than one category, hybrid training is for you.
The science behind it
Research consistently shows that concurrent training — combining strength and endurance — is effective when programmed correctly. The key principles include:
- Managing interference: Strength and endurance adaptations can interfere with each other if poorly timed. Separating hard sessions and managing fatigue is critical.
- Periodisation: Training blocks should have clear priorities. You can’t maximise everything simultaneously, but you can maintain one quality while building another.
- Progressive overload: Just like any programme, you need to progressively increase demands over time.
- Recovery management: More training modalities means more fatigue sources. Sleep, nutrition, and rest days matter even more.
What a hybrid training week looks like
Here’s an example of a typical 5-day hybrid training week for someone training for Hyrox:
| Day | Session |
|---|---|
| Monday | Strength – Lower body |
| Tuesday | Running – Intervals |
| Wednesday | Hyrox-specific – Functional stations |
| Thursday | Strength – Upper body |
| Friday | Running – Long run |
| Saturday | Active recovery or mobility |
| Sunday | Rest |
The exact structure depends on your goals, experience level, and schedule. That’s why personalised programming matters.
How to get started
The easiest way to start hybrid training is with a structured plan. Random workouts lead to random results. Here’s what you need:
- Define your primary goal — What are you training for? A race? General fitness? Competition?
- Audit your schedule — How many days per week can you realistically train?
- Assess your equipment — Do you have gym access, or are you working with a home setup?
- Follow a plan — Either hire a coach or use a tool like Hybrid Training Plan to generate a bespoke programme tailored to you.
The bottom line
Hybrid training isn’t about doing more — it’s about training smarter. With the right structure, you can build strength, improve endurance, and prepare for any competition without burning out.
Ready to try it? Join our waitlist to get a free 6-week hybrid training plan built specifically for your goals.