How to Perform Hybrid Training That Combines Strength and Endurance

Isabel del Barrio 7 min. of reading Fitness Leave a comment

When you hear the concept of a “hybrid athlete”, you might imagine something like a superhero.
However, it’s actually a term that describes an athlete who combines strength and cardiovascular training in a programmed and optimised way to develop all the abilities and skills of a true, well-rounded fitness athlete.
In the world of training, this type of methodology is called concurrent training. Without a doubt, for the general population looking to improve all health parameters and feel strong, agile, and healthy, this type of training is the best way to achieve a good fitness level.

Generally speaking, a widespread myth in the fitness world is that if you do strength training, you can’t also engage in endurance training and vice versa, as there are interferences between the two that supposedly prevent proper adaptations.

But this is far from the truth if you follow a good training programme that organises each type of session, objectives, intensities, and other variables to achieve adaptations in both capacities.

Don’t endurance athletes also engage in strength training?

In this article, you’ll find out how to improve your fitness level, vary your training routines, and enhance your strength, muscle mass, and cardiorespiratory capacity.

Index

1 Key Elements of Hybrid Training
2 Does the ‘Interference’ Effect Affect Hybrid Training?
3 Advantages and Disadvantages of Hybrid Training
4 Tips for Structuring Your Hybrid Training Routine
5 Hybrid Athletes Who Defy the Strength-Endurance Dichotomy
6 Conclusion

Key Elements of Hybrid Training

The most important aspect of hybrid or concurrent training is not just the programming of each type of session but also the dosage of variables such as intensity, recovery, density, and frequency to optimise each session and achieve the goals of each type of training.

The idea of this training methodology is to be proficient in both types of sports/training. For example: running and calisthenics.

Does the ‘Interference’ Effect Affect Hybrid Training?

As with any training programme, each session is programmed with a specific objective and particular variables, including the session’s intensity (measured in weight, perceived effort, total volume/repetitions, kilometres, etc.).

Another fundamental factor is the recovery times between sets within a session and between sessions.

If these aspects are not respected, there will always be negative interferences, regardless of the training methodology followed.

The interference effect or training interference phenomenon will occur if one type of training greatly surpasses the other. However, we can all benefit from both types of training to reach a high level of fitness if done correctly.

In a hybrid (concurrent) training programme, the order and scheduling of sessions are crucial to avoid negative interference between different types of training.

It’s also important to consider other external and internal factors that can negatively interfere with the adaptations and results you seek from training, such as inadequate nutrition, lack of rest, high stress levels, etc.

Advantages and Disadvantages of Hybrid Training

Following this training methodology is undoubtedly one of the best alternatives for those who want to improve their health, get in shape, and be functional. It develops all the physical abilities that will make you feel better during any activity.

Combined improvement in fitness levels: The ability to enhance strength, muscle mass, and cardiorespiratory parameters is the greatest advantage.
Variety in training sessions: This means that your weekly routine will be more entertaining and makes it easier to stick to the training programme than focusing on just one type of session.
For endurance athletes: Maintaining good strength levels will not only improve muscle fatigue resistance (crucial in long-distance events) but also the ability to exert more force in your specific sport, enhancing your performance.
Reduction of the most common overuse or overload injuries: Runners whose weekly training is solely focused on running are more prone to injuries such as stress fractures and muscle overuse. However, by lowering running volume and adding strength training, the chances of these injuries are greatly reduced. Furthermore, running-specific strength training enhances both muscle and bone quality.

There are a few negative aspects or disadvantages, although they can be modulated.

Negative Interference Effect: As mentioned earlier, one type of training can negatively interfere with the other. This could be due to muscle fatigue, central nervous system fatigue, or an inappropriate training programme and session design that fails to enhance the other type of training.

This is why, in hybrid training, the session design, exercise selection, session programming, and load adjustments are crucial to achieving your goals.

Tips for Structuring Your Hybrid Training Routine

The most important thing when planning your training is to know what your objectives are: To improve your overall fitness and health, or to enhance your performance in different sports disciplines.

Ideally, follow a training plan with a frequency of 4-6 sessions per week, alternating between strength training and cardiovascular training, or whichever endurance sport you practice (running, cycling, swimming, etc.).

Strength sessions can be organised as full-body workouts to work more globally, depending on the sport you practice. They can also be split into two days, with a third full-body circuit day for a more metabolic workout. It’s advisable to choose exercises with a movement pattern similar to the cardiovascular activity you practise.
Cardiovascular sessions should vary: High-intensity interval training, tempo changes, and a third, longer-duration session at a very low intensity.
Active Rest and Total Rest Days: These are essential for proper recovery and adaptation to the different types of training.
Nutrition: Adjust your nutrition to the type of training/session and its predominant metabolic pathway.
Professional Guidance: You’ll always benefit more if the plan is structured by a professional. You’ll also learn about the discipline you’re less familiar with. It’s the best way to optimise your time and ensure you’re following the correct order.

Hybrid Athletes Who Defy the Strength-Endurance Dichotomy

Currently, one of the competitions that best showcases this type of training and the versatility of its athletes is the Hyrox events, which combine strength workouts with running and other endurance and cardiovascular-focused workouts.

Here are some hybrid athletes who will motivate you to start training in a more varied and comprehensive way, improving your overall athleticism:

The most striking example is Fergus Crawley. This athlete is known for his strength and endurance feats, constantly challenging his physical limits. Whether it’s running a marathon and a half after totalling 600kg in powerlifting, completing an Ironman triathlon in under 12 hours after a 1,200kg powerlifting total, a 289-mile triathlon, or running a sub-20-minute 5K after deadlifting 500 pounds, Crawley’s engine and strength are unique in the fitness world.

On the other hand, one of the best triathletes of the last decade, recently retired from professional competition, Sebastian Kienle (winner of the Ironman World Championship in Hawaii in 2014, and Ironman 70.3 World Champion in 2013 and 2012, as well as winner of other Ironman distance events), is now focused on Hyrox competitions. He has stated that he feels fit, healthy, and enjoys this type of competition. In his last two appearances, in Manchester and Berlin, he finished within the Top 8 of the PRO category.

We also have Nick Bare, another true hybrid athlete with over 1 million subscribers on his YouTube channel. He shares all his workouts to motivate you and show you the process that has led him to complete various long-distance triathlons, marathons (his latest time being 2h39min!), ultra-marathons, and bodybuilding competitions.

Conclusion

If you really want to feel strong and vital in every sense, training with a hybrid athlete methodology will allow you to enjoy many different activities and perform well in all of them.
It’s the best way to develop and improve all your physical abilities, become a more functional human, and be able to do more while making your training more fun and varied.
It’s not a fad; it’s about your health and working in the most comprehensive way to reach your best fitness level. Are you up for it?

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