If you’re following TikTok fitness trends closely, chances are you’ve seen hybrid training. It’s often performed by well-rounded athletes and Hyrox participants. Even beginners who want to elevate their lifestyle can try this, too. Discover more about this modern fitness approach.

What Is Hybrid Training?

Hybrid training is exactly what it sounds like. It means training in more than one modality instead of dedicating all your fitness efforts to, say, cycling or weightlifting alone. It usually refers to strength and endurance training. If you know someone who is in a CrossFit community or in the military, they’re likely following a hybrid training program.

Who Is It For?

Hybrid fitness is ideal for the following groups:

• Beginners: This fitness approach introduces foundational endurance and strength in a balanced way.
• Intermediate fitness enthusiasts: Hybrid fitness is ideal if you want to overcome plateaus and add variety to your routine.
• Weight loss seekers: The combination of cardio and strength exercises can significantly help with weight loss.
• Athletes: Many athletes also follow this method for a more well-rounded workout routine. This is especially true for those who participate in Hyrox, a fitness competition that offers various workout challenges, including runs, Ski Erg, lunges, wall balls, sled pushes and pulls and burpee broad jumps.

The Benefits of Hybrid Training

Get these benefits when you adopt a hybrid approach.

Boosts Your Fitness Progress

Consistency is the key ingredient to progress. However, the repetitive nature of traditional exercises can be challenging for people with monotonous routines. Engaging in various exercises can make working out fun and more stimulating. You can overcome plateaus and achieve a better version of yourself.

Decreased Risk of Injury

Doing various exercises can help you prevent injuries. This is especially important if you’re an athlete. A single injury can stall your fitness progress and athletic performance, and investing time in strength-building techniques can help build stronger muscles and bones. A study found that mixing up your workout protocols leads to better strength and a lower risk of injuries.

Improved Overall Fitness

Aerobic, resistance, and anaerobic exercises are surefire solutions to improving overall health. Exercise is an effective stress reliever, and adding new activities to your fitness routine gives you a sense of accomplishment after finishing them.

Saves You Time

Hybrid training is ideal for beginners who want to maximize their time and effort. Through a combined approach, you can work on strengthening your muscles and boosting your endurance with less training time.

Key Hybrid Training Techniques

Now that you understand the benefits of hybrid fitness, it’s time to discover the key elements of a basic hybrid fitness program.

• Resistance training: This is a crucial part of any hybrid fitness plan. Include exercises that cause muscles to contract against resistance, whether it’s resistance bands, weights or your own body weight. 
• Endurance: Aerobic activities like swimming, running and cycling are examples of endurance activities.
• Functional fitness: Incorporate functional movements like squats, deadlifts and single-leg exercises to build overall strength and stability. If you’re joining a Hyrox competition, include sled pushes and burpees.
• Skill-specific work: This type of exercise focuses on drills that directly boost your skills for a particular activity. For instance, if your endurance exercise is running, this may mean speed training and plyometrics.

How to Design a Workout Plan

Without a workout plan, you risk overtraining and injuries, especially if you’re a beginner. Here are tips for creating a hybrid training program.

1. Know Your Goal

Improving your deadlift and training for an ultramarathon isn’t hybrid training. The goal is to have a blended approach that will help you work toward a single goal. In order to do this, you must identify your strengths and weaknesses. Where do you naturally excel at? Where do you feel less proficient? You can use your insights to craft a solid program.

2. Separate Strength and Endurance Sessions

If you’re a beginner, do strength and cardio exercises on alternate days. Separating these workouts can help your body focus and adapt to a certain routine before trying out another form of exercise. For example, schedule your 5k run on day one and high-intensity interval training (HIIT) on the next day.

3. Decide Training Frequency

Know how often you want to train. Gradually build up to at least 150 minutes of cardio every week and strength training at least twice a week. Stick to a schedule to avoid overfatigue and make sure to include rest days to give your body time to recover. You can use a hybrid training app to keep you accountable. Be realistic about your training frequency — make sure to account for your personal time.

4. Consider Hiring a Trainer

Hiring a fitness coach is a worthwhile investment, especially if you have to meet a specific goal at a certain time. Look for coaches who have relevant certifications and experience in your focus area.

Hybrid Training Program Ideas

Looking for hybrid training split ideas? Check out these sample programs.

1. Beginner-Friendly Program

Now that you know your strengths and weaknesses, it’s time to create your training program. Select exercises and structure your workouts well. Here’s an example:

• Warm-up: Yoga can be an effective workout that can help improve your mindfulness and make you more engaged in your workouts.
• Strength: Try compound movements, such as squat with an overhead press. You can also use resistance bands to strengthen your muscles.
• Endurance: Running, high-intensity interval training (HIIT) and cycling are great ways to boost your endurance.
• Functional: These aim to mimic real-life movements, training your body to be better at daily tasks. Kettlebell swings or box jumps are great exercises.
• Flexibility: Dynamic stretching, climbing stairs and hill walking can help boost your flexibility.
• Rest: Incorporate short-term recovery, like cooldowns, and long-term recovery, like a whole day’s rest.
  

2. 50/50 Split Focus

This gives strength and endurance training equal training time. Here’s how it might look:

• Monday: Strength training
• Tuesday: Low-intensity cardio
• Wednesday: Strength training
• Thursday: Rest
• Friday: Strength training
• Saturday: Long slow distance or tempo run

Try Hybrid Training Today

You now know what it takes to start your hybrid fitness journey. What you only need to do is take action and try it. Soon enough, you’ll reap the rewards of your effort.