For a long time in the fitness industry, the majority of folks who exercised fell into one of two categories: strength or endurance. Some people liked to focus on heavy weights and some people were training for a 10K or a marathon. Today we’ve got a whole new category to consider, labeled as “Hybrid Training.” You’ve likely heard of it in recent years, maybe know someone who incorporates it into their training, or maybe you’ve even delved into it yourself. 

I had the absolute pleasure of training two clients for their first HYROX doubles competition in NYC last week and not only were they so well prepared for the race but they had a ton of fun. I went to support as a spectator and even I had a blast watching all of the athletes push themselves through grueling events. But the organization of the event was like no other and the energy and spirit of the event was supportive, motivating, and so entertaining!!

The hype is real and it’s only getting bigger. But what exactly is hybrid training and is it something you should be adding to your training regimen? 

What is it?

Hybrid training combines the best of both worlds in terms of strength and conditioning. One sort of becomes a jack-of-all-trades in the fitness world. Not particularly great at one specific thing (though some have certain strengths) but more of a well rounded athlete. You can still certainly be strong but the focus does not sacrifice aerobic capacity just to get stronger and vice versa.

The rise of training modalities such as CrossFit and more recently HYROX have people training across a broader spectrum of fitness. We incorporate functional lifting as well as challenging aerobic activities such as rowing, running, and biking.

Who is it for?

Unless you have a specialty that you are focusing on such as powerlifting, bodybuilding, or olympic weightlifting, a hybrid training method is great for anyone that’s interested in improving their overall level of fitness. Not every person wants to solely improve their 5k time the same way that not every person just wants to be able to bench press twice their body weight. There are some people right there in the middle and just want to train a little bit of everything. Using a hybrid approach can incorporate both of these modalities resulting in an overall improvement on fitness and well-being in general.

Competitions such as HYROX involve being very good at all aspects of training so you can successfully complete all events to the best of your ability without extreme suffering or obvious weakness on any single aspect. A strictly strength driven athlete who does not often train in aerobic performance is likely not going to be very good at a hybrid competition. An endurance athlete is also likely going to struggle on events such as heavy sled pushes and heavy lunges. But a hybrid athlete who carefully incorporates both aspects into their fitness routine? They’re pretty good at all of these things!

Hybrid training might simply be right for you if you’re just feeling stuck and want to switch things up. Maybe you’re feeling a little complacent and just want to feel fit and able. I would highly recommend sprinkling more of this methodology into your week. Even better – sign up for a HYROX, Deka Fit, or other hybrid challenge so you have a reason to stick with it and an end goal for your performance.

What are the benefits?

Hybrid training has shown to have a pretty profound effect on overall health and fitness. We’re looking at increased VO2 max, stronger and more powerful muscles, and even an increase in lean muscle mass. Training in this style may help you not only with overall health and fitness but also with your body composition as well. If you’re diligent about diet and recovery, the results might be exactly what you’re looking for. The best part is the overall general preparedness. You’ll be functionally strong so most day to day tasks won’t be any trouble as well as an increase in lung capacity. If your kid wants to have a race, you can partake and engage without the excuse of being a “strength only athlete”. You ideally could lift some heavy weights but also run a decent 5k at the drop of a hat. It’s literally the best of both worlds.

Where to start?

This depends on what your current training style looks like and what your primary goal is! If you’re typically in the gym for the weights, I would advise you to keep the weight training in your program but be prepared to sacrifice those heavy one rep maxes and the 3 minute rests between squats. Consider a lighter load, slightly higher volume, and a bit less rest! Then, start to incorporate some endurance exercises. This might look like throwing in a run, a row, or a bike a few days a week with some increasing intensity. Then adding those types of exercises into your strength days with a variety of combinations. Think POWER! Trap bar, push press, and lunges but try adding in some running or rowing interspersed with your strength movements or some intervals after a heavier day. You can start with strength followed by conditioning and then consider performing both styles in tandem. Heavy sled pushes with some rowing or running intervals between rounds is a great finisher to add after a strength day.

You might be on the opposite end of the spectrum. You’re already an avid runner but lack some functional strength. Deload a bit on the runs and save some room for the heavier weights. You might find having the extra leg power from adding a few days of lower body strength really improves your running! Whichever end of the spectrum you’re coming from, do your best to be gradual with any increase in weights, intensity, and volume. 

Still not sure where to start? Our Fittest On Earth SGT class is exactly what you need for a hybrid style. We focus on strength, power, and endurance/conditioning in every class so not only will you have a great workout but you’ll also have a group of friends to commiserate with as you train!

More of a solo athlete? Here’s a mini-HYROX style workout you could try to get started:

Run 400m

30 Wall Balls (squat and throw a med ball to a target)

Row 500m

Heavy Sled Push (length of turf)

Run 200m

20 ea leg Sandbag Walking Lunges

Heavy Sled Pull (length of turf with rope)

Run 400m

Start with just one time through and either increase your run distances or the length of the workout in general by starting the next round with the wall balls and work your way through it again.

Run 800m

50 Wall Balls (squat and throw a med ball to a target)

Row 500m

Heavy Sled Push (length of turf)

Run 400m

30 ea leg Sandbag Walking Lunges

Heavy Sled Pull (length of turf with rope)

Run 800m