In a fitness world that often encourages choosing between strength or endurance, hybrid training offers a compelling alternative, why not train for both? Hybrid training is the integration of two distinct performance goals, typically strength and endurance, within one cohesive program. Whether you’re aiming to deadlift double your bodyweight or run your first 10K, hybrid training allows you to pursue both goals simultaneously.

This style of training is increasingly popular, not just among elite athletes, but with everyday gym-goers who want to be strong and fit. Hybrid sports like CrossFit and Hyrox exemplify this blend, but you don’t need to compete to train like a hybrid athlete. If you’re chasing gains in both the weight room and on the road, you’re already embracing hybrid principles.

This guide will break down the fundamentals of hybrid training, from what it is and how it differs from concurrent training, to how to design your own program, manage recovery, and avoid common mistakes. Whether you’re a coach or athlete, this is your roadmap to becoming strong, conditioned, and ready for anything.

What is hybrid training? 

Hybrid training is a training approach when you’re focused on two separate fitness goals at the same time, typically one strength-based and one endurance-based. Traditionally, most people focus on a single performance goal, whether it’s running a marathon, bodybuilding or preparing for a Powerlifting meet. In contrast, when your hybrid training, you’ll be challenging both strength and endurance simultaneously.

There are different types of hybrid training. Some sports, such as CrossFit and Hyrox are inherently hybrid in nature. Both disciplines require participants to develop strength and endurance at the same time. 

However, you don’t need to compete in hybrid sports to benefit from hybrid training. It’s possible to create your own hybrid approach by working towards goals in both strength sport and endurance sports simultaneously. For example, competing in a powerlifting competition whilst also training for a 10k race. 

Hybrid training isn’t solely about competing, it’s about performance. You don’t need to be training for a specific event to be considered a hybrid athlete. If you’re training for separate goals, for example, training for a one rep max in a deadlift whilst also aiming for a distance cycling goal then you’re embracing hybrid principles.

Benefits of hybrid strength and endurance training 

Like any form of exercise, hybrid training offers a wide range of health benefits. It supports  cardiovascular health, reduces cardiovascular disease  and type 2 diabetes, improving mobility and strength. Hybrid training also has several performance benefits, including: 

• Improved overall athleticism 
• Increased strength and muscle mass
• Improved endurance performance 
• Better metabolic health 
• Enhanced mental resilience 

One of the main advantages of hybrid training is the adaptability it builds.When you’re training across different domains, you develop a strong, well-rounded athletic base. This makes it easier to take on new challenges, explore different sports, or adjust your routine without starting from scratch. Hybrid athletes are versatile and capable.

What is Concurrent Training?

Concurrent training refers to the practice of combining two different types of training, typically strength and endurance, with the primary goal of enhancing performance in one. For example, a cyclist might add strength training to their routine to increase leg power and core stability, ultimately improving their cycling efficiency and performance.

This approach has been widely used in sports for decades and is supported by a strong foundation of research in performance science.

Concurrent vs. Hybrid Training: What’s the Difference?

While concurrent and hybrid training may appear similar, there is a key distinction:

• Concurrent training integrates one type of training to support or enhance another. The focus remains on improving performance in a primary discipline, with the secondary form of training acting as a complement. For instance, a runner may lift weights not to become a stronger lifter, but to improve running economy and reduce injury risk.

• Hybrid training, on the other hand, aims for performance in both modalities. The athlete or trainee is working toward high-level outcomes in both strength and endurance, such as increasing a one-rep max while also training for a competitive endurance event.

In short, concurrent training is supplementary, while hybrid training is dual-focused.

Common myths about hybrid workouts 

There are several myths surrounding hybrid training. Let’s break them down and explain why they’re not accurate: 

Myth one: You can’t build muscle and endurance at the same time 

This is one of the most common misconceptions in hybrid training. The idea stems from research in the 1980s that tested hybrid training. The study suggested that combining strength and endurance led to diminishing gains. However, this study involved very high training volumes of both running and strength, not a specific hybrid training programme with structured programming and periodisation included.

Since then, more recent studies and real-world examples have shown that you can build muscle and improve endurance simultaneously, especially if your program is intelligently structured and recovery is prioritised. The key is to manage the total training load and avoid doing too much, too fast.

Myth two: Hybrid training leads to overtraining 

Any training approach can lead to overtraining if poorly managed, and hybrid training is no different. Yes, if you’re training for opposing performance goals, you might need to train more, but this doesn’t need to have a negative impact on your performance. 

Often hybrid workouts lead to overtraining when sessions are not structured properly with adequate recovery periods in between. It’s important when planning training that you have a minimum of one full rest day per week, and try to leave 48 hours between resistance training sessions. Below is some advice on how to structure your training. 

Overtraining can also occur from doing too much volume or high intensity work for a prolonged period. This is where programmed periodisation is important. It’s a fine balancing act of volume and intensity to make sure your client is making progress, whilst not doing too much. 

Myth 3: Only elite athletes can do it 

This couldn’t be further from the truth. Hybrid training is scalable and suitable for all experience levels. Hyrox is a perfect example of this, a hybrid fitness competition. It’s become a global phenomenon and is proof that hybrid training is suitable for a variety of levels. Whilst there are Hyrox elite athletes, most of the people competing are part of the general population. 

We’re now seeing more people than ever participating in exercise as a means to improve their performance, not just their health, whether these are complete beginners or seasoned gym-goers. 

How to start hybrid style training 

Most people begin their fitness journey focussing on either strength or endurance, and then gradually introduce the other. It’s a common misconception that hybrid training is only suitable for elite and highly experienced athletes. In reality hybrid training is suitable for a variety of different experience levels. 

If you’re new to hybrid training, one of the most accessible ways to get started is by joining hybrid-style classes like Hyrox or CrossFit. These offer a structured environment and introduce you to both strength and endurance elements in a supportive setting.

As a beginner, it’s essential to start with low volume and intensity. In strength training, focus first on mastering proper technique rather than lifting heavy. Early gains in strength often come from neuromuscular adaptations, your body learning to move more efficiently, rather than from muscle size increases. So there’s no rush to push heavy loads right away.

The same principle applies to endurance training. If you’re starting from scratch, set realistic goals. For instance, aim to complete a 5K run before tackling longer distances like a half marathon. This builds a solid aerobic base while reducing your risk of injury and burnout.

Progress in hybrid training depends on managing your training load,  striking a balance between doing enough to improve, without overloading your body to the point of fatigue or injury. Training too hard, too soon can hinder your progress both physically and mentally.

Expect some trial and error at the beginning. It takes time to figure out how much volume and frequency you can handle alongside your daily lifestyle and responsibilities.

If you’re unsure how to start or structure your training, consider working with a qualified fitness professional, such as a Personal Trainer or a Strength and Conditioning Coach. They can help you create a safe, effective plan tailored to your goals, fitness level, and available time.

How to build a hybrid training program

While there are plenty of hybrid training programs available online, the most effective approach is one that’s customised to your specific goals, needs, and lifestyle. Training for two distinct performance outcomes, typically strength and endurance, requires more strategic planning and a higher overall training demand than focusing on just one.

To build a successful hybrid program, start by considering the following core principles:

Needs Analysis of the Sports

Begin by analysing the demands of each sport or activity you’re training for. This means identifying the key physical qualities required, so your program can be tailored accordingly.

For example:

• Powerlifting focuses on maximal strength in the squat, bench press, and deadlift. The training should prioritise these three lifts, alongside accessory exercises that support strength development and technique.
• A 10km race prioritises aerobic endurance, running economy, and leg resilience. The training must progressively develop cardiovascular fitness, speed, and lower-body strength to handle the repetitive impact of running.

Each goal requires its own set of adaptations and balancing them in a single program is what makes hybrid training both challenging and rewarding.

Client need’s analysis 

Once you’ve done a needs analysis of the sport, it’s time to do a needs analysis of yourself or the client. Ask questions such as: 

• What are their strengths? 
• What are their weaknesses? 
• What are their training goals?
• How much time are they able to commit? 
• What is their experience level of the sports? 

From here, you can start to build a program based on the skills required of the sport and also the needs of your client. 

Building the hybrid program 

Now you’ve got the information, it’s time to build the program. First you need to consider how frequently your client can train, this will determine the style of training and the training splits required.

Example strength and endurance schedule: 

Monday: Full body strength

Tuesday: Interval run

Wednesday: Full body strength 

Thursday: Short easy run

Friday: Rest
Saturday: Long slow run

Sunday:Rest 

Example Hyrox training plan: 

Monday: Full body strength + movement skills

Tuesday: Interval run

Wednesday: Active recovery (yoga/walk etc) 

Thursday: Hybrid strength & running session

Friday: Full body strength

Saturday: Long slow run

Sunday: Rest 

Progressing the program 

Once the program has been designed, you should aim to repeat it for 4-6 weeks to allow the client to make progress through progressive overload. Any longer and they might plateau in their progress and become bored of the training. After the 4-6 week period, it’s important to review the workouts before you write the next phase, to determine where progress needs to be made and highlight where the client has performed well. 

There is no set structure to stick to when progressing the client’s plan, it will be trial and error and making sure the workout suits their needs. That’s why it’s so important to review on a regular basis to ensure you’re still on track with their goals. 

Training considerations

When you’re planning a hybrid training program, here are some key ideas to consider: 

Type of training: If you’re training for maximal strength/power and endurance, you will need adequate rest between your training sessions. You don’t want your strength training to negatively impact your endurance sessions and vice versa. If possible, try to keep training on separate days. But if this isn’t possible, try to rest as much as possible between sessions. For example, do your strength in the morning and run in the afternoon/evening. 

If you’re training for an event like Hyrox, you need to get comfortable with combining your strength work and cardio. Therefore it’s likely that your sessions will intertwine and include a mixture of strength and endurance training. 

Work on your weaknesses: If you have been strength training for 5+ years, but are a complete beginner when it comes to endurance, you will have to dedicate more time to endurance training in-order to work on your weakness and get it to the desired level. This is the same regardless of whether you’re training for two separate sports or a combined like Hyrox. 

Prioritise recovery: Hybrid training isn’t easy, and it places a lot of stress on the body. That’s why it’s even more important to focus on your recovery. Making sure that you’re getting an adequate amount of sleep, reducing stress and fueling appropriately. Eating enough carbohydrates to fuel the sessions and protein to help the muscles recover and rebuild. 

Be realistic: Hybrid training requires a certain level of dedication and therefore, when deciding whether to participate in an event, you need to be realistic about your expectations. If you only have 1-2 hours a week to commit to exercise, it might not be wise to train for an Olympic weightlifting competition and an ultramarathon, you won’t have the time to dedicate to practice. Set your goal and expectations based on your current training level and the time you are able to dedicate to improving. 

This is where a coach can really help. Having a knowledgeable person can help you map out goals that will be difficult to achieve, but still within the remit of what is possible for their client.

How can a coach help a client with hybrid training goals? 

If you’re working with a client who has a hybrid training goal, it is your job to help facilitate their progress. The first thing would be to make sure you have the relevant qualifications. A level 4 Strength and Conditioning qualification will provide you with the underpinning scientific knowledge you need to understand the principle of hybrid training so that you can make informed coaching decisions. 

Another important factor is relevant experience. As a coach, you don’t need to participate in all of the events and sports that your client is doing, but having some experience will definitely help. If you’re working with a client who wants to lift heavy and run a marathon, but you’ve never even ran 5 kilometres, you may not be in a suitable position to offer advice. 

In circumstances such as these, it’s important to remember your scope and practice and sign posts when necessary. As a coach, you have your strengths, but if a client comes to you with a training goal outside of your experience level, or there are other people better equipped to do the job, it is advisable to refer them on. 

Resources for hybrid training 

As a coach, it’s important to continue your professional development. If hybrid training is an area you’re interested in, here are some resources to help you broaden your knowledge: 

• The Science of Hybrid Training 
• The Hybrid Athlete 
• Concurrent Aerobic and Strength Training 

Hybrid training is growing in popularity, and it’s showing no sign of slowing down. More and more people want to train hard and push themselves mentally and physically to the limits. Hybrid training is no longer for the elite, it’s for athletes at every level. Coaches need to be clued up on training methods so that they can provide the best service possible and help their clients reach their training goals.