The Best of Both Worlds: The Rise Of Hybrid Training

Like a hybrid car or a hybrid job, hybrid training is all about having the best of both worlds - strength and endurance. For a lot of people, picking a fitness goal means choosing one of those two categories, but hybrid athletes don’t want to pick sides. They want to have a strong body and a strong cardio engine to match.

While hybrid training isn’t for everyone (some people aren’t interested in heavy lifting and others hate endurance training), if you’re up for a challenge or get joy out of several training modalities, working out like a hybrid athlete could be right up your alley.

So, what actually is hybrid training?

In the simplest terms, hybrid training refers to a workout routine that combines different types of workouts (with a big focus on strength and stamina) into one program, or even into a single workout. Instead of honing in on your cardio goals or your lifting goals, you’re training to get better at both. You could run a 10k and load up a heavy deadlift in the same week, or do a workout that alternates between running laps, doing kettlebell swings and pushing a sled.

Why is everyone talking about it?

Hybrid training isn’t necessarily a new concept - most pro and amateur athletes have a great mix of strength and endurance training in their routine, but the popularity of this training regime for the every day person is booming.

For something that sounds quite gruelling, there’s are several reasons it’s become so popular. Hybrid training is having a moment because:

• It feels amazing: The cardio endorphin rush combined with the strength gains is a recipe for feeling unstoppable.

• It’s functional: Being strong and fit translates really well into everyday life (you can run to catch the train and lift all your groceries upstairs in one go).

• It’s efficient: You don’t necessarily need separate cardio and strength days. Hybrid training can blend them together in a smart way.

• It’s challenging and rewarding: Hybrid workouts have an endless supply of new goals to achieve and workouts to push yourself, and people love that feeling of accomplishment. There are also plenty of community events around the world if you want a goal to train for or a way to meet people!

• It’s refreshing: While a traditional strength program is heaven for some, mixing it up is essential or others. Hybrid training really keeps workout boredom at bay.

The benefits of hybrid training

Train like a hybrid athlete and you can expect to put in some serious yards, but be seriously rewarded too.

• Better overall fitness and performance: We all have those friends who are “gym fit.” They’re super strong but (no offence), they couldn’t run a mile to save themselves. With hybrid training, you’re not one-dimensional - you’re aiming for strength, speed and long-lasting power.

• Improved recovery: Cardio can actually help flush out soreness from strength work, and a stronger body can make your cardio sessions easier.

• Improved body composition and metabolic health: Lifting builds muscle, cardio burns calories, and together? Chef’s kiss.

• More resilience: Training your body in different ways makes it less likely to break down from repetitive stress.

• Reduced injury: Unless you’re overtraining, research has shown that higher training loads can actually help to reduce injury.

The drawbacks of hybrid training

There’s no easy way to say it - hybrid training can ask a lot of you and isn’t for the fainthearted.

• Physically demanding: This one hardly needs explaining. Hybrid training can be tough on the body (and the mind), so make sure to plan your routine well, and prioritise your sleep, recovery and nutrition. If you notice symptoms of burnout or overtraining, your routine might need adjusting to make it sustainable. Know you can always dial it back or try another training style.

• Time-consuming: Although the workouts are efficient, to be making progress towards several different goals does require some commitment from your calendar.

• Jack of all trades, master of none: If you’re interested in seeing what you’re really capable of in terms of a running PB or your strongest lifts, dialling in on that specific goal is the best way to go. With hybrid training, although the aim is to be good at many things (and that’s an incredible goal), you do run the risk of not being your best at any of them. This is both a benefit and a drawback depending on which way you look at it and what you want to get out of your training.

How to start hybrid training

Despite how addictive hybrid training can be and how quickly you can make progress or set yourself a goal, you don’t need to sign up for an event or set out to run your fastest 10k on day one. You can start by:

1. Choose a primary goal: Yes, you’ll be improving on things across the board, but if there’s something that excites you most (like a running or lifting goal) let that provide some focus and structure to your training.

2. Determine your workout split: A well-rounded hybrid routine should include lifting, cardio, functional fitness, mobility and recovery. For your workout split, do you want to do strength and cardio separately, focus on one slightly more than the other, or do workouts that are a blend of both like Lift with Laura? In terms of cardio, running usually has a place in any hybrid routine, but you could always swap it for something like rowing or cycling.

3. Dip your toe in: Rather than trying to do 3-4 workouts in your first week, aim for 1-2 while you’re finding your feet. Take your time, enjoy the proess, and let your body adapt.

4. Plan and recover smart: Alternate your sessions so your muscles and lungs both get love without overtraining. For example, strength on Monday, run intervals on Tuesday, rest Wednesday, or do combined workouts with complete rest days in between.

5. Vary the intensity: Not every session should feel like your max effort. That’s not sustainable for anyone. Don’t forget how important lower intensity sessions like zone 2 cardio are for building your cardio engine.

6. Fuel up: Hybrid training demands energy and a lot of it. Prioritise protein for recovery, carbs for endurance, eat before your workouts and snack when you need it.

7. Listen to your body: Some days your legs may say, “Nope” or you’re struggling to get out of bed. Your body is incredibly intelligent so listen to it - we’re in this for the long haul. Take a rest, do some stretching or foam rolling if you need it, and resume regular programming when you’re ready.

Hybrid training is about being well-rounded, adaptable, and ready for whatever life throws your way. It’s not about being the best at one thing—it’s about being great at many. If that sounds like a bit of you, Lift with Laura is the perfect place to start.